Step 9 The numbers · 5 min
Your calorie calculator
Estimate the calories you burn in a day, see the formula doing the work, and set a goal.
How many calories should you eat? Start with how much you burn in a day. Fill this in, then open Show me the math to see exactly where the number comes from.
exercise 3-5 days/week
hold steady · protein 1.8 g/kg
The modern default. Works from height, weight, age and sex.
Daily target
2,662 kcal
maintenance, holding steady
1,718
· at rest
2,662
Maintenance ·
A balanced day of macros
Protein
135g
Carbs
364g
Fat
74g