Free tool
Calorie calculator
Enter your details to get an approximate daily intake of calories, protein, fat and carbohydrates for your goal. The calculator is intended for adults (18+).
Your approximate intake
Start with your details — the result appears here.
How it is calculated
- 1Resting energy expenditure is calculated with the Mifflin–St Jeor formula (sex, age, weight and height).
- 2The result is multiplied by an activity factor: from 1.2 (low) to 1.9 (very high).
- 3For weight loss, 10–20% is subtracted; for maintenance nothing changes; for gaining mass, 10% is added.
- 4Protein: 1.8 g per kilogram of body weight. Fat: 30% of calories. Carbohydrates: the rest.
- 5Calories are rounded to 10 kcal, so the macronutrient total may differ by a few kcal.
When the calculator is not enough
- It is intended for adults, not for children or teenagers.
- It is not for pregnancy, breastfeeding or planning nutrition for a medical condition without professional supervision.
- The calculator never shows a target below 1,200 kcal for women and 1,500 kcal for men. This is a safeguard of the tool, not a universal minimum.
- Very low body weight, specific health conditions or athletic preparation call for an individual plan.
Not medical advice
The result is a rough estimate, not a meal plan or a diagnosis. For health questions and special diets, talk to a doctor or a registered dietitian.
Numbers are the start — a plan is what brings results
In the mentorship program, training and nutrition guidance are adjusted to your goal and progress.