Fuel the work
BMR /TDEE.
Estimate your daily calories, protein range and a target for losing, maintaining or gaining.
The tool
USE ITNOW.
Uses the Mifflin-St Jeor equation with a lb/kg toggle and five activity levels. Estimates only — ask a coach before changing your intake.
No account. Nothing is sent to a server. Your last inputs stay in this browser.
Related service: Group & Functional Training →Daily maintenance
2,503kcal
BMR
1,615 kcal
This is the daily intake that holds your current weight at the activity level you chose. Use the targets above to plan a deficit or a surplus.
Lose 15%
2,130
Maintain
2,503
Gain 10%
2,750
Protein target 105–150 g per day (0.7–1 g per lb)
Estimates only — ask a coach before changing your intake.
How it works
THEMETHOD.
The estimate uses the Mifflin-St Jeor equation: men 10w + 6.25h − 5a + 5; women 10w + 6.25h − 5a − 161. Weight is converted to kilograms and height to centimetres when you use imperial units.
Activity multipliers run from 1.2 to 1.9. Calorie targets are −15% for losing, maintenance, and +10% for gaining. Protein is shown at 0.7–1 g per lb of bodyweight.
- Estimates only — ask a coach before changing your intake.
- The calculator does not account for medical conditions or pregnancy.
- Use the lb/kg switch to change units; the values convert in place.
The next step
NEED ACOACH?
The tools are a starting point. Call the front desk or join the waitlist to talk it through.