How much should you eat?
A daily calorie and protein target from your stats, how often you train, and whether you are cutting, holding or building. Free, no account. Then every recipe on the site can be resized to fit it.
Your daily target
- –
- kcal a day
- –
- g protein a day
Saved. The planner now adds each day up against it, and every recipe page can resize to fit one meal.
Want the week planned to this number? Answer five more questions.
Estimates only, and a starting point rather than a prescription. Nothing here is medical or dietary advice. If you are under 18, pregnant, or managing a medical condition, talk to someone qualified instead.
How this is worked out
There is no proprietary formula here. These are the published estimates a dietitian would start from, and you can check the arithmetic yourself.
- Resting burn. The Mifflin-St Jeor equation, which predicts resting metabolic rate from weight, height, age and sex. It is the estimate with the best track record in validation studies against measured values, and the one most clinical guidance uses.
- Activity. Resting burn multiplied by an activity factor from 1.2 (no training) to 1.9 (training every day). This is the least precise step - two people who both "train four days" can differ a lot - so the result is a starting point to adjust from, not a fact.
- Goal. Cutting takes 500 kcal a day off, roughly a pound of fat a week and the pace most people can hold. Bulking adds 300, enough to build on without most of it being fat. A cut is never set below your resting burn.
- Protein. 1.8 g per kilo of bodyweight to maintain or build, 2.2 g on a cut, where extra protein helps keep muscle while calories are short. Both sit inside the range the sports nutrition literature supports for people who train.
Eat to the number for two or three weeks, watch the scale, and move it by 100-200 kcal if you are not going the way you meant to. That adjustment is more accurate than any calculator.