Calorie calculator
Not sure what you should be eating? Give me six things and I'll give you a starting number for your calories and your macros. It takes about thirty seconds, the numbers stay in your browser, and I'm not asking for your email.
How is this calculated?
Four steps, in this order.
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Resting calories
Your height, weight, age, and sex go into the Mifflin-St Jeor equation, which estimates what you'd burn doing nothing at all.
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Activity
That resting figure is multiplied by your activity level, from 1.2 for a desk job up to 1.9 for two-a-days. The result is your maintenance — roughly what holds your weight steady.
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Your goal
Losing takes 250 or 500 calories off maintenance. Gaining adds 250 or 400. I keep the adjustment moderate on purpose, and I won't take a deficit below your resting needs.
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Macros
Protein is set around a gram per pound of bodyweight, fat takes about a quarter of your calories, and carbohydrate fills the rest. Protein and carbohydrate are 4 calories a gram, fat is 9.
Before you act on this
These numbers are estimates for healthy adults, and individual needs vary — two people with identical stats can sit a few hundred calories apart. This is general education, not medical or dietetic advice. If you're pregnant or breastfeeding, managing a medical condition, taking medication that affects appetite or metabolism, or you have a history of disordered eating, talk to a doctor or a registered dietitian before changing how you eat.
Want me to build the actual plan around these numbers?
The calculator is a starting estimate. It doesn't know your training, the food you actually eat, your schedule, or how you'll progress from week to week.
I'll write your macros and meals around the week you have, then adjust them as your weight and training move.
