Calorie Calculator

Powered by the MET method, one of the most practical ways to estimate your caloric needs.

Personal details

yrs
cm
kg

Workout routine

Capture your training frequency, duration, and perceived intensity.

sessions/wk
min/session

Intensity

Daily activity

Estimate how active you are outside the gym so the result reflects your full week.

Estimated calorie needs

Your total daily energy expenditure combines rest, training, and day-to-day movement.

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

Macro recommendations

Goal-based targets

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 measures the caloric output of a specific activity while accounting for intensity. Compared with simpler formulas, it gives a more grounded estimate for active people.

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