The science-backed calorie engine
KNOW YOUR BURN.
OWN YOUR GOAL.
Your resting metabolic rate is estimated with the Mifflin-St Jeor equation, the formula research has shown to be the most accurate for most people. Body fat comes from the U.S. Navy method, a validated approach used by military and healthcare professionals. Dial in your details below and watch every number update live.
An interactive experience powered by Ceros
TRAIN • EAT • SLEEP • REPEAT • TRAIN • EAT • SLEEP • REPEAT •
TRAIN • EAT • SLEEP • REPEAT • TRAIN • EAT • SLEEP • REPEAT •
Step by step
Dial in your numbers
Your goal
This sets your calorie target and weekly pace.
Fat LOSS
MUSCLE GAIN
1
Units
US
METRIC
2
Height
−
5′10″
+
3
Sex
MALE
FEMALE
4
Age
−
30
+
5
Weight
−
180 LB
+
6
Body measurements
Powers the U.S. Navy body-fat estimate.
Neck
−
15 IN
+
Waist
−
34 IN
+
Hips
−
38 IN
+
7
Activity level
Moderate exercise 3-5 days a week.
SEDENTARY
LIGHT
MODERATE
VERY ACTIVE
ATHLETE
8
Daily movement
Average daily steps outside workouts — we add the extra burn on top.
−
8,000
+
9
Fitness styles
Pick everything you enjoy — it shapes your coach match.
WEIGHTLIFTING
HIIT
CROSSFIT
BOXING
RUNNING
YOGA
10
Weekly pace
1.0 lb per week is roughly a 500 kcal daily deficit.
0.5 LB
1.0 LB
1.5 LB
2.0 LB
TRAIN.
EAT.
REPEAT.
The Standard
NO SHORTCUTS
Live results
Your numbers
Resting metabolic rate
1,798
kcal / day
Mifflin-St Jeor equation
Body fat estimate
18.1%
FIT
U.S. Navy method
Total daily burn
3,103
kcal / day
Includes +316 kcal from daily movement
Your daily target
2,603
kcal / day
To lose 1.0 lb per week
Daily macros for your goal
Protein
180
g
Carbs
254
g
Fat
72
g
Estimates only — not medical advice. Talk to a professional before making big changes.
12-week projection
Where you’re headed
At 2,603 kcal a day, you’re on track to go from 180 lb to about 168 lb in 12 weeks.
W1
W2
W3
W4
W5
W6
W7
W8
W9
W10
W11
W12
Goal 168 LB
Meet your accountability
STRONGER
EVERY SINGLE DAY
A plan only works when someone holds you to it. Meet the five coaches below — one of them is already matched to your numbers.
Your match
Meet your coach
Based on your goal, activity and fitness level, we’ll highlight the coach built for you.
