Calorie calculator
Not sure how much you should be eating? Enter a few basic details and get a starting estimate for your daily calories and macros. It takes about 30 seconds and doesn't require an email. Your information is used to calculate your results and may be sent to SmorganFitness when you submit.
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. The adjustment stays moderate on purpose, and a deficit never drops 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 gives you a starting estimate. It doesn't know your training, the food you eat, or your schedule.
A personalized plan sets macros and meals around your goals and week, then updates them as your weight and training change.
