Baron

Calorie Targets

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30 seconds
1 · You
Age
Weight (lb)
Height
2 · Your job and daily lifeTraining does not count here. This is only how much you move when you are not training.
3 · Your trainingCounted on top of your job. A hard job and five sessions a week both get paid for.
Sessions per week
Minutes per session
How hard
4 · Your goalPick one. Chasing two at once is why most men stall for years.
—
—kcal per day

Hit these every day

    What to do with these numbers

    1. Weigh yourself every morning, same time, after the bathroom, before food. Write it down.
    2. Judge by the weekly average, never a single day. Water alone moves you two kilos.
    3. Give it two weeks. If the average has not moved the way you want, change by 150 kcal and wait two more.
    4. Protein is the number that matters most. Miss it and you lose muscle on a cut and gain fat on a bulk.
    This is a starting estimate, not medical or nutritional advice. Every formula is built on averages, and you are not an average. The scale over two weeks tells you more than any calculator can. If you are pregnant, managing a medical condition, or have a history of disordered eating, speak to a doctor or a registered dietitian before changing how you eat. Everything you enter stays in this browser and is never sent anywhere.