Calorie and diet calculator
Calculation of individual norms and terms of weight loss/gain
to calculate your calorie intake
Time until weight loss/weight gain
📅 When will I see the result on the scale?
No more guessing or believing promises to “lose weight in a week.” Our algorithm calculates the exact date for achieving your goal, based on the gold standard of nutrition - the Mifflin-St. Geor formula.
🔍 What does the calculation take into account?
- Your parameters:Gender, age, height and current weight.
- Lifestyle: From office work to daily workouts.
- Safety: We do not recommend extreme diets. The calculation is based on a healthy pace (usually 0.5 - 1 kg per week).
📊 Examples of calculations from life
📉 Scenario 1: Losing weight
Given: Girl, 35 years old, office work. Wants to lose 10 kg (from 75 to 65 kg).
Result: With a safe deficit of 500 kcal/day, the goal will be achieved in 20 weeks (about 5 months). There is no need to rush here - it is important to maintain health.
📈 Scenario 2: Gaining weight
Given: A guy, 25 years old, goes to the gym 3 times a week. Wants to gain 5 kg of muscle (from 70 to 75 kg).
Result: With a surplus of nutrition and training, the goal is achievable in 10 weeks. To control nutrition, we recommend using calorie counter.
If your goal is not weight, but speed of movement (for example, in running), our calculator calculating speed will be useful to you.
Frequently asked questions (FAQ)
❓ Why does my weight stay the same even though I am on a diet?
Common causes: hidden calories (sauces, snacks), water retention in the body or metabolic adaptation. If the plateau lasts more than 2 weeks, try recalculating your norm or having a cheat meal.
❓ Is it possible to lose weight faster?
Technically, yes, by increasing the deficit. But doctors do not recommend cutting your diet by more than 20% of the norm. This is fraught with breakdowns, muscle loss and hormonal disruptions. If you drive more quietly, you will go further.
❓ How often should recalculation be done?
Your metabolism changes with your weight. We recommend updating your calculations every minus 5 kg. The less you weigh, the fewer calories your body needs.