Anchor each meal
Include eggs, yogurt, fish, poultry, tofu, beans, or lentils.
Nutrition Tools
Calorie Calculator
Estimate a daily calorie range using body size, age, sex, and activity level.
Useful for estimating a maintenance-calorie starting point before adjusting for real-world appetite, progress, and routine.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use your current age, height, and body weight.
- Pick the activity level that matches your average week.
- Treat the result as a planning estimate, then adjust based on real outcomes.
Build a balanced day
Use the estimate without obsessing over it
A maintenance estimate is most useful as a flexible starting point. Meal structure and weekly trends matter more than one exact day.
Add volume and fiber
Use fruit, vegetables, legumes, and whole grains that suit you.
Choose satisfying carbs and fats
Adjust portions based on appetite, training, and real progress.
Review the weekly trend
Avoid reacting to one meal, one day, or a single scale reading.