Use our calorie target tool below.
YOUR ROUTINE. YOUR GOAL.
A practical starting point for the way you work, train and live.
Use your scan result, or estimate your resting energy.
Uses Mifflin–St Jeor to estimate resting energy. For a different or more individual assessment, use a BMR supplied by your practitioner.
Basal metabolic rate is your energy use at rest. Enter the BMR figure from your InBody report or coach, not your total daily expenditure. Scans also estimate BMR; the optional equation estimates resting energy as a substitute.
For generally healthy adults. If you have an eating disorder or a condition affecting nutrition needs, use individual professional guidance.
Choose what your workday actually feels like.
Count time doing the described work. Exclude meal/rest breaks and exercise entered below. No paid job? You can describe regular daytime activity in the same way.
Use average active calories from your coach or wearable. Combine sessions on the same day. Exclude work activity. The 350 kcal example is not a personal estimate.
Work and training days can overlap. We average both across seven days.
Set a goal you can build consistent habits around.
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