Move Strong Coaching

Your calorie calculator

Find your maintenance calories and a starting calorie target for your goal.

Units
Sex
Activity level · pick the one that sounds most like your usual week
Goal
Fat loss target
0cal / day
0 kJ / day
Maintenance
0 cal
BMR (at rest)
0 cal

How to use your numbers

  1. Aim to land within about 100 calories of your target most days.
  2. Track for 2 weeks, weighing in each morning, and compare weekly averages, not single days.
  3. If your average hasn't moved after 2–3 weeks, adjust by 100–150 calories.

Want this done for you?

These numbers are a starting point. In 1:1 coaching I set your macros, build your training and adjust everything week to week as your body responds.

Apply for coaching

Estimates use the Mifflin-St Jeor equation, or Katch-McArdle when body fat is entered. They're a starting point, not medical advice. If you're pregnant, breastfeeding, under 18 or have a history of disordered eating, talk to your GP before tracking.