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Calorie Calculator

Hourglass Workout

What Should You
Actually Be Eating?

A real, evidence-based starting point, not a guess. Takes about a minute.

Let's start with you

Just the basics, this is what your body needs to calculate a real baseline.

lb
ft
in

How active are you, really?

Be honest here, not aspirational. This is the number most people get wrong.

Sedentary Desk job, little to no regular exercise.
Lightly Active Desk job, plus workouts a few times a week. If you sit most of the day, this is probably you, even if you train hard.
Active A physically active job (on your feet most of the day) plus regular training.
Very Active Daily intense training combined with a physically demanding job.
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Anything else worth knowing?

Optional, but it helps us give you better context alongside your numbers.

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Where should we send your numbers?

Your results, plus a few things worth knowing about what to actually do with them.

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Here's Your Starting Point

Shown as a range, not a fixed number, to reflect normal individual variation.

For Fat Loss
A focused, sustainable deficit
--
Maintenance
What it takes to hold steady
--
For Building
A modest, controlled surplus
--
These numbers are a starting point, not a permanent prescription. Eat within your range for two to three weeks, track your weight, and adjust from there, your real body will always have the final word over any formula. We've emailed this to you so you don't lose it.

This calculator provides general estimates only, based on the Mifflin-St Jeor equation, and is not medical, nutritional, or health advice. It is not a diagnosis and does not account for every individual medical factor. Consult a physician or registered dietitian before making changes to your diet, especially if pregnant, breastfeeding, managing a medical condition, or taking medication. Use of this tool and any resulting decisions are at your own discretion and risk. Hourglass Workout is not liable for outcomes resulting from use of these estimates.