A calorie target for your training days and your rest days
Answer eight short questions and get a target that fits your body, your week and your goal, with a pace you can keep up.
About two minutes. Your answers stay on your device.
What you get
ExampleA woman, 62 kg, lightly active, lifting three days a week and losing fat at a suggested 20.5 % deficit.
Weekly average
1,722kcal
Training day
1,804
Rest day
1,661
How it works
Tell us about you
Your age, weight, body fat, daily activity, diet, training and goal. Not sure about your body fat? Pick the picture that looks most like you.
We estimate what you use
Your resting energy, everyday movement, training and digestion add up to one number for training days and another for rest days.
Get a target and a pace
You see a daily target, a suggested pace with the reason behind it, and what to expect each week. Move the slider for a gentler or bolder pace.
Why training days and rest days differ
A lifting session costs energy, so you need more on the days you train than on the days you rest. A single flat number hides that.
We show both, plus the weekly average. Eat the same every day if that is easier for you: the total for the week is the same.
Why the suggestion is on the careful side
- Slow protects muscle. Research on losing fat while lifting supports about 0.5 to 1 % of your body weight a week, and slower still when you are already lean.
- When in doubt, the cautious option. Most people overestimate how active they are, so the wizard nudges you to the lower choice.
- Estimates, not promises. Results say “up to about”. Check how your body responds over a few weeks, then adjust.
Where the numbers come from
Resting energy uses the Katch-McArdle equation. Activity levels follow FAO/WHO/UNU guidance, body-fat ranges follow the American Council on Exercise, training cost follows the Compendium of Physical Activities, and paces follow published sports-nutrition research. It is general information, not medical advice.
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