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Easily calculate your daily calorie and protein needs, as well as your Body Mass Index.
Protein and nutrient calculator
How does a daily calorie calculator work?
The calculator uses the individual’s data and an algorithm to produce a breakdown of both calories and macronutrients per day.
In our calculator, you should know what your goal is.
- Gain muscle mass.
- Lose fat.
- Maintenance.
Why should you know your recommended daily calorie allowance?
The first step to take when you decide to improve your eating habits or body composition is to know how many calories you need to reach your goal.
Remember: what cannot be measured cannot be improved.
How to use a daily calorie calculator?
As mentioned above, based on your goal, the daily calorie calculator will return a result, based on the data you enter:
- Height (cm).
- Weight (kg).
- Age.
- Gender.
Lifestyle and type of activity should also be provided for further refinement.
You can eat 3, 4 or 5 meals, or do intermittent fasting or IF and reduce the feeding window, but above all, understand that you must complete the calculated requirements to get closer to achieving your goal.
Tips for controlling your daily calories
Here are some recommendations to help you:
- Trust the plan: We’ve put together this calculator using an algorithm that gives you a very close approximation of the calories and macros you need, so all you have to worry about is sticking to it.
- Stay active: If you have a sedentary job, try to take movement snacks; and we recommend at least 8-10k steps a day.
- Try cycling calories: It is a nutritional strategy to allocate more calories on training days than on rest or lower intensity days.
- Use food supplements: There are products with hunger control and satiety-enhancing functionality, such as Chromium Picolinate or Fish Oil. Read more in the article.
