Free tool
Calorie and protein calculator.
The two numbers that matter for fat loss and muscle. Thirty seconds, no email address, no nonsense.
calories a day
g protein a day
maintenance
- Protein first at every meal: per meal over four meals.
- Water: a day, more on training days.
- Steps: 8,000 to 10,000 on non-training days. Walking is the easiest calorie you will ever spend.
- Weigh once a week, same morning, after the toilet, before food. One number never tells you anything. Four in a row do.
Estimate only, based on the Mifflin-St Jeor equation and your activity. Stevie adjusts it at your week-one weigh-in. If you are pregnant, under 18, or have a medical condition, talk to your GP before changing your diet.