Free tool
Enter your age, height, weight, activity and goal. You get your maintenance calories (TDEE), a daily target to lose fat or build muscle at a safe pace, protein, fat, carbohydrate and fibre in grams, and a 6-month projection shown as a range. Built for healthy men aged 19 to 78. How it works.
By Ritu Maharjan, nutrition coach, 5 years training members
Updated
Reviewed by: Qualified nutrition professional (to be named)
Your estimate
– kcal a day
| Week | Estimate | Range |
|---|
Estimate only. In a study of 337 adults, the resting-energy equation used here was within 10% of measured resting burn for 82 in 100 people. Weigh yourself for 2 to 3 weeks and adjust if the trend is off. The first 1 to 2 weeks often show a bigger change on the scale from water. How it works.
Book a free call to turn these numbers into a plan that fits your food, budget and routine.
Book a free call Email these results to myselfMaintenance (TDEE) is what you burn in a day. Eat about this and your weight stays roughly the same.
Your target is maintenance minus (for fat loss) or plus (for muscle gain) the amount your goal needs. The timeframe is lengthened automatically if your goal would mean losing more than about 1% of your body weight a week, or gaining more than 0.5%.
Protein comes first, then fat at about a quarter of your calories (always within the 20 to 35% range health authorities advise), then carbohydrate for the rest. Fibre is 14 g for every 1,000 kcal.
The projection uses the body-weight model published by Hall and colleagues in The Lancet (2011), which the US National Institutes of Health’s Body Weight Planner is built on. Weight loss slows over time as your body adapts, so the line curves.
Anyone under 19, women (the equation is for men), anyone with a medical condition, on medicine that affects weight or appetite, recovering from injury or surgery, or with a history of an eating disorder. Please see a doctor or a registered dietitian.
The calculator gives numbers, not meals. Our trainers can help you turn them into food that fits dal bhat, canteen lunches and festival weeks.
Questions
Still unsure? Message a coach on WhatsApp. Real person, usually within 10 minutes.
Start from your maintenance calories (your TDEE) and eat less, at a pace of no more than about 0.5 to 1% of your body weight a week. The calculator works out the exact number for your target and timeframe, and never goes below 1,500 kcal a day for men.
Total daily energy expenditure: the calories you burn in a day, including training. The calculator estimates your resting burn with the Mifflin–St Jeor equation and multiplies it by an activity level from the FAO/WHO/UNU energy report.
BMR is the energy you burn at complete rest. The equation used here estimates resting metabolic rate, which is very close to BMR. Your daily total (TDEE) is higher because it adds daily activity and training.
For men who train, 1.6 g per kg of body weight a day when maintaining or building muscle, and 2.0 g per kg when losing fat, within the 1.4 to 2.0 g/kg range in the ISSN position stand.
Because nobody’s true calorie needs can be predicted exactly. The equation is within 10% for about 82 in 100 people, so the projection shows what happens if your real maintenance is 10% higher or lower.
The equation was built and tested on healthy adults aged 19 to 78, and medical conditions and medicines change energy needs. A doctor or registered dietitian should plan for you.
It uses the men’s equation, so it isn’t accurate for women. Ask a trainer at your free session to work out your numbers with you.
Free trial
Book a time that suits you. A trainer shows you round, takes your measurements and gives you a plan to take home, whether you join or not.
Rather talk first? Call +977 980-000-0000.