Takes less than 60 seconds
This is a science-based estimator - but it is only an estimation. Your actual calorie needs are determined by lots of factors including your genetics, which no online calculator can account for.
Go by your total hours across the whole week.
Your result is ready
You'll get your calorie and macro targets on screen right away, plus a copy in your inbox so you're not screenshotting a number you'll lose in your camera roll next week.
Your numbers
Tap any goal below to see the macros that go with it.
No. See the "give or take" line under your number? Your real burn moves day to day with sleep, stress, training, and how much you happen to fidget. Plus, the formula behind this is based on the average person - who might have very different genetics. So this number is not more than an average estimation, which also means that tracking your food can’t be precisely correct.
What it is definitely helpful for is calibration. You now know roughly how an average day could look like in terms of calories, and that's enough to catch a portion that's way off, or a day that felt healthy and came in 700 calories short.
The women who struggle the longest are usually doing the opposite. Logging every bite, trusting the app over the hunger signal, treating a 200-calorie miss like a failed week.
Fat Loss Simplified teaches the other way around. Every diet you've tried taught you to ignore your body. My framework teaches you to use it instead - because your body is ultimately the smartest calorie tracker out there (once you learn how to use it).
See how it worksNot medical advice. Talk to a doctor before changing your intake if you're pregnant, breastfeeding, or managing a health condition.