Free tool
Calorie and protein calculator.
A sensible daily starting point for your goal in under a minute. No sign-up, and nothing you enter leaves your device.
Your daily starting point
Estimated maintenance: 2,400 calories a day.
These figures are general estimates for healthy adults, not medical advice. They are a place to start, not a prescription.
What the number cannot do
A target is the easy part.
Hitting it most days, for months, around work, family and travel is where results come from. That is what coaching is for.
How is this calculated?
It uses the Mifflin-St Jeor equation to estimate the calories your body uses at rest, multiplies that by your activity level, then adjusts for your goal: about 20% below maintenance for fat loss and about 10% above for muscle gain. Protein is set from your bodyweight.
How accurate is a calorie calculator?
It is an estimate and a starting point. Real needs vary from person to person, which is why coaching adjusts your targets every week based on how your body actually responds.
How does Ramadan mode work?
Your daily total stays the same. Ramadan mode simply suggests how to spread calories and protein across iftar, an evening meal or snack and suhoor, so you can hit your targets within the eating window.
Who should not use this calculator?
It is designed for healthy adults aged 18 and over. It is not suitable if you are pregnant or breastfeeding, under 18, or have a medical condition or a history of disordered eating. In those cases please speak to your GP or a registered dietitian.
Apply for coaching
Want targets that adjust as you do?
Tell JR where you are and where you want to be. He replies personally to every application, and there is no obligation.