Start Here: Your Foundation

Get your essential numbers to start your fitness journey. No complicated formulas—just what you need to know.

Your Foundation Numbers

Step 1 of 4

Your Daily Energy Needs

206

calories per day

This is how many calories your body burns each day. Eat this much to maintain your current weight.

Simple Rule: To lose weight, eat 300-500 calories less. To gain weight, eat 300-500 calories more.

These are the only calculators you need to get started. Keep it simple!

Calculate your Total Daily Energy Expenditure and optimal macronutrient ratios.

Calculate your ideal body weight using the clinically validated Devine formula.

Calculate your Body Mass Index using your profile data.

Age

Sex

Weight (kg)

Height (cm)

Daily Steps

Work Type

Body Fat % (Optional)

Improves TDEE accuracy if known

Units

Week 1-2: Focus on hitting your daily calorie and protein goals. Don't worry about perfection—aim for consistency.

Week 3-4: Start tracking your weight weekly. If you're not seeing progress, adjust calories by 200-300 per day.

Month 2+: Once you're comfortable with the basics, explore our advanced calculators for more detailed planning.

Remember: These numbers are starting points. Everyone's body responds differently. Adjust based on your results, not just the calculator.