Nutrition Tool
Estimate your
energy needs.
Get a practical estimate of how much energy your body may need each day — then use it as a starting point for maintenance, fat loss or fuelling your training.
The Fit Edit Tool
Estimate your
calorie needs.
Calories aren't a fixed prescription. Start with an estimate, understand the context and use your real-world progress to refine it.
Your details
Why a range?
Your body isn't
a calculator.
Equations can give us a useful starting point, but they cannot know your exact metabolism, spontaneous movement, training output or day-to-day energy expenditure.
We'll give you a starting range — not pretend there is one perfectly precise calorie number.
This calculator provides an estimate for educational purposes only. Individual energy needs vary. Pregnancy, breastfeeding, medical conditions, eating disorders, recovery from illness and other circumstances can substantially change nutritional needs.
01
Start with an estimate.
Energy equations provide a useful starting point, but they cannot know your exact daily expenditure.
02
Use the trend.
Body weight, hunger, energy, training performance and how you feel over several weeks can help you refine the estimate.
03
Adjust gradually.
Whether your goal is maintenance, fat loss or performance, small adjustments are usually more useful than chasing a perfect calorie number.
Next step
Build around
your energy needs.
This calculator provides a general educational estimate and is not an individual nutrition prescription. Actual energy needs vary with body composition, activity, training, health, pregnancy, breastfeeding and other individual factors.