Free evidence-led tool
Know your
starting numbers.
Estimate your maintenance calories, goal-specific ranges and protein target using the revised Harris–Benedict equation.
Numbers are only the beginning
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Get individual training, nutrition targets and ongoing adjustments based on your real progress.
For adults aged 18+. This calculator provides general estimates and is not medical advice. Seek individual professional guidance during pregnancy, breastfeeding, recovery from an eating disorder, or when managing a medical condition.