Your Calorie
Blueprint
Find out exactly how many calories you need to lose fat, build muscle, or maintain. Takes 30 seconds.
This calculator provides estimates. For a personalized plan, work with one of our coaches.
Building Your Blueprint...
While we crunch the numbers, here's a quick message from your coach.
Your Calorie Blueprint
What Do These Numbers Mean?
Maintenance is roughly how many calories your body burns per day based on your stats and activity. Fat loss is a moderate deficit (about 20%) that lets you lose fat while keeping your energy and strength. Aggressive is a steeper cut (about 30%) that moves faster but is harder to sustain. Your protein target is based on 1g per pound of your ideal body weight — this supports muscle retention during fat loss and fuels recovery. These are your starting numbers — a coach can dial them in based on how your body actually responds.
Ready to put your blueprint into action with real coaching?