Calorie Calculator

Powered by the MET method, the most accurate method to calculate your caloric needs

Personal details

yrs
cm
kg

Workout routine

Capture your training frequency, duration, and perceived intensity.

sessions/wk
min/session

Exercise intensity

Daily activity level

Choose the option that matches your average non-exercise movement.

Daily calories

Your total daily energy expenditure combines base needs, lifestyle movement, and exercise.

2,574kcal
Base
1,730 kcal67%
Exercise
152 kcal6%
Work
692 kcal27%

Macronutrients

Tailored targets for each goal.

Weight Loss

2,059kcal/day

Protein165 g
Fat53 g
Carbs231 g
Maintenance

2,574kcal/day

Protein150 g
Fat75 g
Carbs325 g
Weight Gain

2,960kcal/day

Protein135 g
Fat75 g
Carbs436 g

How your calorie needs are calculated

Your caloric needs are calculated by multiplying your workout and non-workout activities with a factor, based on the MET (Metabolic equivalent of task).

Why we've chosen the MET method

The MET method is an objective way to measure the caloric output while doing a specific activity. In comparison to other methods, like the Harris-Benedict formula, the MET method is more accurate because it takes into account the intensity of the activity.

For more information, check out our Nutrition Guide.

Sources

  • Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO.. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. View study
  • Ainsworth BE, Haskell WL, Herrmann SD, et al.. 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. View study
  • Levine JA.. Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism. View study
  • Westerterp KR.. Physical activity and physical activity induced energy expenditure in humans: measurement, determinants, and effects. Frontiers in Physiology. View study
  • Helms ER, Aragon AA, Fitschen PJ.. Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition. View study