NUTRITION STARTING POINT
Calorie calculator
Enter your body size, age, activity and goal to estimate where to start with calories and protein. Use the result as a starting estimate—not a measurement of what you actually burn.
Your starting estimate
What it can’t know
- Your real activity outside training. Two people with the same job and the same sessions can still differ.
- How accurately you log food. Most people under-report, and drinks and oils are easy to miss.
- Water, glycogen and gut contents, which move scale weight by more than a day of eating does.
- Anything medical, medication-related or unusually low intake. Those need a qualified professional, not a formula.
What to do with it
Pick the middle of the range, eat close to it for two to three weeks, and weigh yourself several times a week under similar conditions. If the trend is going the way you want, change nothing. If it isn’t moving the way you want after two to three weeks, adjust by 100–200 kcal and give it another two weeks. That feedback is worth more than any calculator.
NEXT STEP
Turn the estimate into a direction you can actually follow.
The Gym Game Plan checks your training, eating and schedule, then gives you a focus, practical next steps and a starter routine when one fits.
If you want me to set this up with you later, see what the Accelerator includes. Applications and payments are paused. You don’t need coaching just because you used this calculator.
How these numbers are worked out
Resting estimate uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for the male constant, and − 161 instead of + 5 for the female constant. It estimates resting energy, not what you burn in a day.
That resting figure is multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very, 1.9 extra. Those multipliers are a common calculator convention, not a precise measurement of your week.
Targets use a band rather than one “correct” number: 300–500 kcal below maintenance for weight loss, 360–480 kcal above for weight gain. Maintenance is shown as a single estimate because there is no honest range to invent.
Protein uses 1.6–2.2 g per kg of bodyweight per day, a range used for adults doing resistance training. It is a starting band, not a requirement for every person.
Figures are rounded to the nearest 10 kcal and 5 g of protein on purpose. The formula cannot support more precision than that.
Sources: Mifflin et al., Am J Clin Nutr 1990; Morton et al., protein meta-analysis; Slater et al., nutrition review; GSSI, weight management for active individuals.