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Calorie Estimator

Select the plan that best fits your goals.





Sex
Calorie needs are different for males and females, so indicate your sex below.



Body Weight
Enter your body weight, measured in pounds.

lbs
Body Fat Percentage
Enter your body fat percentage, either estimated or measured using skinfold calipers.

%
Non-Exercise Activity Level
Enter your estimated activity level. Do not take your actual exercise regimen into consideration here.





Exercise Sessions
Enter the exercise types and durations you do on a typical exercise day. For example, if on an average exercise day you work out once or do only one type of exercise, fill out Session 1 and leave Sessions 2 and 3 blank; if you exercise more than once a day on an average exercise day or do different types of exercise, use Session 2 and 3 to indicate that.

Session 1:
Type:
Duration min


Session 2:
Type:
Duration min


Session 3:
Type:
Duration min


Results:

Body Composition
Body Mass: kg lbs
Lean Body Mass: kg lbs
Fat Mass: kg lbs
Body Fat: %  
Calories on Exercise Days
Total Calories: calories  
Protein Intake: g cal
Carb Intake: g cal
Fat Intake: g cal
Calories on Non-Exercise Days
Total Calories: calories  
Protein Intake: g cal
Carb Intake: g cal
Fat Intake: g cal
Calorie Breakdown
Resting Metabolic Rate: calories
Maintenance: calories
Cost of Exercise: calories

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