Nutrition
Calorie Calculator
Work out your maintenance calories, plus a sensible deficit for fat loss and a sensible surplus for building muscle, based on your own stats and activity level.
Deficit
0
kcal / day
A sensible cut for steady fat loss, roughly 20% below maintenance.
Maintenance
0
kcal / day
What it takes to hold your current weight at this activity level.
Surplus
0
kcal / day
A lean surplus for building muscle, roughly 10% above maintenance.
Rough protein target to support any of these: 0g per day, based on 1.8g per kg of bodyweight.
This uses the Mifflin-St Jeor formula, the most accurate widely-used estimate available, but it's still an estimate. Track your weight and adjust after two to three weeks based on what's actually happening.
Want a plan built around these numbers? Get in touch