Calorie and macro calculator
Work out roughly how much to eat for your goal, using the same maths as the Logpulse app. Nothing you enter leaves this page.
How this is worked out
1. Your resting burn. We estimate the energy your body uses at rest (basal metabolic rate) with the Mifflin St Jeor equation, which predicts measured resting burn more closely than older formulas for most adults.
2. Your daily burn. That number is multiplied by an activity factor, from 1.2 for mostly sitting to 1.9 for athletes, to estimate total daily energy expenditure.
3. Your goal. A kilogram of body fat holds roughly 7,700 calories, so losing 0.5 kg a week means eating about 550 calories a day under your burn. For building muscle we add a small surplus for about 0.25 kg a week, because gaining faster mostly adds fat.
4. Your macros. Protein is set from body weight (2.2 g per kg when losing fat, 2.0 when building, 1.8 when maintaining), fat is a quarter of your calories, and carbs fill the rest.
Treat the result as a starting point. Everyone's real burn differs from a formula by a few hundred calories. Track for two or three weeks, watch your weight trend, and adjust. That's exactly what the Logpulse weekly check-in does for you. Read more in how many calories do you actually need.
This calculator is for healthy adults aged 18 and over. It isn't suitable during pregnancy or breastfeeding, for people under 18, or if you have a medical condition or a history of disordered eating. Please speak to your GP or an Accredited Practising Dietitian. The Butterfly Foundation helpline is 1800 33 4673.