How many calories and how much protein do you need?
Enter your details and your goal. We tell you how much to eat and how to split it, also in portions you measure with your hand.
Sex
Units
Days you move per week
Goal
Fill in your details to see the result.
In the app, these numbers adjust by themselves with your weigh-ins and come with your training week.
How it is calculated
Resting energy use is estimated with the Mifflin-St Jeor equation from weight, height, age and sex, then multiplied by a factor for the days you move.
To lose fat, 20% is subtracted (10% if you also want to build muscle or are 60 or older), capped at 500 kcal. To build muscle, 10% is added.
Protein is set per kilo of body weight, from 1.2 to 2 grams depending on the goal. Fat is 30% of energy, and carbs are the rest.
It is an estimate, with a typical error of around 10%. It is not medical or dietary advice: if you have a health condition, are pregnant or have had an eating disorder, talk to a professional.
Sources: Mifflin et al., The American Journal of Clinical Nutrition, 1990
Your first challenge lasts 21 days. Start today.
Two minutes to tell us where you are starting from, and the method adapts to you.
Start my first challenge