👋 WELCOME TO THE CALORIE CALCULATOR

I’ll be honest, most calorie calculators online are average at best. I can’t tell you how many times I’ve heard someone say, “I did what the calculator said but it’s not working.”

Since people have sacrificed accuracy for ease, there are more and more inaccurate calculators on the internet, giving incorrect amounts of calories for people to consume which leads to lack of progress and immense frustration. Thre’s nothing worse than putting the work in and not seeing results.

This calculator was built with simplicity and accuracy in mind to help you get the best of both worlds. Be sure to watch the short video below for a complete breakdown to ensure you get the most accurate number and learn how to apply it so you can lose fat, build muscle, build a faster metabolism, and stay lean year round. 

Step 1: Estimate your body fat percentage. 

If you already know your body fat percentage, you can skip this step. 

If you don’t, you can use the image below for a rough estimate. 

Step 2: Calculate Your Calories 

If your goal is to maximize fat loss while maintaining muscle: Select a larger deficit

If your goal is to lose some fat and gain some muscle: Select a smaller deficit

If your goal is to gain muscle with risk of little fat gain: Select a smaller surplus

Note: Do not consider your workouts when factoring in your activity level. For example, if you get 4,000 steps per day, but do 5 lifting sessions each week, you should still select “sedentary”. 

Step 3: Application

Now that you have a Calorie target, you can begin tracking your progress. 

Weigh yourself daily, and record the average weight for the week. Pay no attention to the change in daily weights. It will fluctuate regardless. That’s normal and to be expected.

Only pay attention to the change in average weight. If your average weight is trending down after a few weeks, you are likely on the right track and losing fat. 

Not sure how to apply everything and be consistent? Are you unsure of what workouts to do and how to do them? Do you want all the guesswork taken out for you so you can put in the work and watch the fat melt away as you get stronger and improve your muscle definition? You can find more info on coaching and apply here.