Calorie calculator
Daily calories for your goal from weight, body composition, and training, or your real maintenance calories from the actual change in your body between two measurements.
Daily calorie calculator
A starting point for your calories by goal, from your weight, body composition, activity, and training.
Energy-balance calculator
If you have two measurements (such as two InBody scans) 4 weeks or more apart: it calculates your real deficit or surplus and your true maintenance calories.
This calculator gives general guidance suitable for most people and does not replace medical advice. If you have a health condition such as diabetes or high blood pressure, consult a specialist before making major changes to your diet or training.
FAQ
Which calculator should I use?
Start with the daily calorie calculator: it gives a starting point from weight, body composition, and training. After 4 weeks or more, with two measurements (such as InBody) and logged food, the energy-balance calculator is best for finding your real maintenance calories and adjusting.
Why does body-fat percentage give a more accurate result?
Muscle and organs burn most of the energy at rest, while fat burns little. Knowing your lean body mass lets us calculate basal metabolic rate from it directly instead of estimating from weight, height, and age.
How is this different from ordinary calculators?
Ordinary calculators estimate your calories with general formulas (age, weight, height, activity) and can be off by hundreds of calories. This one calculates your actual energy balance from the real change in your body and what you actually ate, giving you your own maintenance calories.
Where do I get the lean-mass and fat-mass numbers?
From two InBody scans (or any body-composition device) on the same device under the same conditions: morning, fasted, after using the bathroom. You need the difference in fat mass in kg (not the percentage) and the difference in lean body mass (weight minus fat mass).
How long should the gap between measurements be?
4 weeks or more. Short periods are strongly affected by water, food, and device error, so the result becomes inaccurate.
How do I calculate training-day and rest-day calories?
From your food-logging app over the same period: the average calories on training days and the average on rest days. The more accurate the logging, the more accurate the result.