Calorie calculator
How many calories do you need a day?
We work out your daily intake, protein, carbs and fat for your goal, with the same maths as the Fitnessy app and its safety limits.
Sex
How active is your typical day?
Outside of training.
Workouts per week
Workout length
Your goal
Your daily intake
Fill in age, height and weight and the result shows right away.
How it works
It starts with your basal metabolic rate from the Mifflin-St Jeor equation: the energy your body burns at rest. Most dietitians and apps use it.
We add your everyday movement and your workouts. That gives the energy to maintain your weight.
Then we adjust for your goal: about 20% less to lose fat, a little more to build muscle. Intake never drops below your basal rate and weight loss is capped at a healthy pace.
Protein is dosed per kilogram of healthy body weight, fat is at least a quarter of intake and carbs fill the rest.
FAQ
How many calories do I need to lose weight?+
Usually 15 to 20% less than your maintenance intake. A bigger deficit speeds up the first weeks but raises hunger, tiredness and the chance the weight comes back. The calculator shows a safe number for your body.
What is basal metabolic rate?+
The energy your body burns completely at rest: breathing, heart, brain and keeping warm. It is about 60 to 70% of total expenditure, which is why intake should not stay below it.
How much protein do I need a day?+
Around 1.6 to 2 g per kilogram of body weight when losing fat and training. Protein contributes to the maintenance of muscle mass, which matters while losing fat. At higher body weights we work it out from the top of the healthy weight range.
How fast can I safely lose weight?+
A sustainable pace is about 0.5 to 1% of body weight a week. The first week is faster because of water, then it settles. Faster loss often means losing muscle.
Is the calculator accurate?+
It is a good estimate, not a measurement. Every body is a little different, so in the app Fitnessy fine-tunes your intake every week based on how your weight changes.