Calorie calculator: estimate your daily energy needs
Enter a few basic details, your activity and goal. The calculator will estimate daily energy needs and show the closest Fix Body Food calorie plan.
A calculator result does not define a perfect diet. It gives you a starting point to compare with appetite, wellbeing and actual weight trends.
The calculator uses the same method as the tool on the homepage. A base value is calculated from weight, height and age, then activity and goal coefficients are applied. The goal factors are 0.85 for weight loss, 1 for balance and 1.15 for weight gain.
This is a simplified model. Actual needs depend on body composition, training, work, sleep, health and other individual factors.
Your result will appear here
You will see the formula base value, calories for balance, a result for the selected goal and the closest Fix Body Food plan.
A starting point for choosing a plan
Do not make drastic calorie reductions without professional guidance. Assess trends over several weeks, not one day.
Why one calorie level does not fit everyone
Body size affects resting expenditure
Weight, height, age and sex change the final estimate even when two people have similar routines.
Activity adds different levels of demand
A desk-based day and regular training cannot be described by the same number. Choose an activity factor for a typical week, not your single busiest day.
A goal changes more than calories
Weight loss, maintenance and gain also depend on protein, fats, carbohydrates, consistency and meal composition. Read our guide to healthy eating for the broader foundation.
What each number means
The calculator shows four separate values. The final recommendation appears only after activity and goal factors are applied.
Formula base value
An intermediate result based on weight, height and age. It is not yet a recommended daily calorie level.
Calories for balance
The base value with an activity factor and the sex adjustment. This follows the homepage calculator logic.
Working target
Maintenance calories with a moderate adjustment for weight loss or gain. The nearest prepared plan is matched to this value.
Choose a program for your actual goal
The closest calorie value is not automatically the best format. Compare Classic and Sport, meal frequency and portion comfort.
Weight loss
A moderate deficit is easier to sustain when meals remain complete and the change does not become a short, restrictive diet.
Weight loss meal plansWeight maintenance
A target close to expenditure supports consistency without weighing ingredients every day or missing meals at random.
Weight maintenance plansMass gain and sport
A surplus should reflect training and the desired rate of gain. Compare Sport if you prefer three larger meals and a higher protein emphasis.
Mass gain meal plansSport meal plansQuestions about the calorie calculator
How accurate is this calculation?
It is a statistical estimate, not a measurement of your metabolism. Use it as a starting point and compare it with your actual weight trend.
Can I use the calculator during pregnancy?
No. Energy needs during pregnancy and breastfeeding should be assessed with a doctor or qualified dietitian.
Which activity level should I choose?
Base it on a typical week. If you sit for most of the day, one intense session may not justify a high activity factor.
What if my result falls between two plans?
Choose the closest calorie level while considering portions, meal frequency and your goal. A separate food or snack can cover a small difference if needed.
How are Classic and Sport different?
Classic offers a broad everyday structure with 3 or 4 meals. Sport has three larger meals and a stronger protein emphasis.
Do I need to calculate macros separately?
Calories and macros are already calculated for prepared programs. Look beyond calories to meal composition, frequency and fit for your goal.
Turn the estimate into a complete day of meals
Compare calories, macros, dishes and current prices. For a full overview, visit our daily meal plans page.
View meal plansThis page is for general information and does not replace medical or dietetic advice. The calculator is designed for adults and does not account for pregnancy, breastfeeding, eating disorders, chronic conditions or therapeutic diets.