Calorie and Macro Calculator
Find your daily calories and a protein, carb and fat split for your goal. Free, and nothing to sign up for.
Your numbers
Daily calories
Daily macros
Numbers are a starting point. Your coach adjusts them once we see how your body responds. Your first visit is a free Baseline Session, and you leave with a plan whether you join or not.
Book a Free Baseline SessionNot medical advice. If you're pregnant, nursing, or managing a medical condition, check with your doctor first.
How the calculator works
First it estimates your BMR, the calories your body burns at rest. Mifflin-St Jeor is the default because it lands closest to measured metabolism for most adults. Harris-Benedict is the older formula and usually comes out a little higher.
Next it multiplies your BMR by your activity level to get your maintenance calories, also called TDEE. To lose fat it sets your target about 20% below maintenance. To build muscle it sets it about 10% above.
Protein is set at 1 gram per pound of bodyweight when you're losing fat or building muscle, and 0.8 grams to maintain. Fat is 27% of your calories, and carbs fill the rest.
Common questions
What is BMR?
BMR, or basal metabolic rate, is the number of calories your body burns at complete rest to keep you alive. It's usually 60 to 70% of what you burn in a day.
What is TDEE?
TDEE, or total daily energy expenditure, is your BMR plus everything you burn moving, training and digesting food. Eat at your TDEE and your weight holds steady.
How much protein do I need?
For most people training for fat loss or strength, around 1 gram per pound of bodyweight protects muscle and keeps you full. 0.8 grams per pound is enough to maintain.
How accurate is a calorie calculator?
It's a starting point, usually within about 10% for most people. Track your weight for two to three weeks, then adjust. At Sessions, your coach adjusts your numbers from your monthly 3D body scan.
Calorie and Macro Calculator
Find your daily calories and a protein, carb and fat split for your goal. Free, and nothing to sign up for.
Your numbers
Daily calories
Daily macros
Numbers are a starting point. Your coach adjusts them once we see how your body responds. Your first visit is a free Baseline Session, and you leave with a plan whether you join or not.
Book a Free Baseline SessionNot medical advice. If you're pregnant, nursing, or managing a medical condition, check with your doctor first.
How the calculator works
First it estimates your BMR, the calories your body burns at rest. Mifflin-St Jeor is the default because it lands closest to measured metabolism for most adults. Harris-Benedict is the older formula and usually comes out a little higher.
Next it multiplies your BMR by your activity level to get your maintenance calories, also called TDEE. To lose fat it sets your target about 20% below maintenance. To build muscle it sets it about 10% above.
Protein is set at 1 gram per pound of bodyweight when you're losing fat or building muscle, and 0.8 grams to maintain. Fat is 27% of your calories, and carbs fill the rest.
Common questions
What is BMR?
BMR, or basal metabolic rate, is the number of calories your body burns at complete rest to keep you alive. It's usually 60 to 70% of what you burn in a day.
What is TDEE?
TDEE, or total daily energy expenditure, is your BMR plus everything you burn moving, training and digesting food. Eat at your TDEE and your weight holds steady.
How much protein do I need?
For most people training for fat loss or strength, around 1 gram per pound of bodyweight protects muscle and keeps you full. 0.8 grams per pound is enough to maintain.
How accurate is a calorie calculator?
It's a starting point, usually within about 10% for most people. Track your weight for two to three weeks, then adjust. At Sessions, your coach adjusts your numbers from your monthly 3D body scan.