Step 02of 04 · Fuel
Calorie calculator
Find out how many calories to eat each day for your goal, and how much protein, fat and carbs that means.
- Calories a day
- Protein, fat and carbs
- Calories per meal
- Water to drink
Your daily numbers
2,090 calories a day: 99 grams protein, 65 grams fat, 277 grams carbs.
Eat about
2,090kcal a day
That should keep your weight steady.
Split into
- Protein
- 99 gKeeps you full and builds muscle
- Fat
- 65 gNeeded for hormones and vitamins
- Carbs
- 277 gFuel for your workouts
More detailsPer meal, water, how we worked it out
- Each meal
- 520
- Water
- 2.2 L
- Fibre
- 29 g
kcal, with about 25 g protein, over 4 meals.
A day — more on workout days and when it's hot.
A day, from veg, fruit, beans and whole grains.
- At rest, your body burns about 1,345 kcal a day — worked out from your weight, height, age and sex.
- Being moderately active brings that to about 2,085 kcal — what you'd eat to stay the same weight.
- Your goal doesn't need you to gain or lose weight, so your daily goal stays close to that. Your daily goal: 2,090 kcal.
- Protein: 1.6 g for each kg of your weight = 99 g. Fat: about 28% of your calories = 65 g. Carbs make up the rest = 277 g.
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How it works
From your body to your plate.
What your body uses
Even resting, your body burns energy. We work that out from your weight, height, age and sex.
Plus how much you move
Then we add your everyday activity. That gives the calories you'd eat to stay the same weight.
Adjusted for your goal
To lose weight we take some calories away; to build muscle we add a few. We never go below a safe minimum.
Split into food groups
Finally, your calories are split into protein, fat and carbs, in grams, so you know what to aim for.
Questions, answered
How accurate is my number?
It's a good starting point, usually within about 10%. Follow it for two or three weeks, then eat a little more or less depending on what the scales do.
How fast should I lose weight?
Slow and steady works best: about 0.25 to 0.5 kg a week is easier to stick to and helps you keep muscle. If a fast pace would mean eating too little, we keep you at a safe amount.
Why do I need so much protein?
Protein keeps you full and helps your muscles recover and grow. It's especially useful when you're eating less to lose weight.
Should I eat more on days I work out?
No need — the activity level you choose already includes your workouts. Pick the one that matches a normal week for you.
What does “food style” change?
Protein stays the same. “Lower carb” moves more of your calories to fat, and “Higher carb” moves more to carbs. All three work — pick the one that suits how you like to eat.
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