Tools/Calorie calculator
Calorie and macro calculator
In short
The calculator estimates how much you burn with the Mifflin-St Jeor formula and an activity factor, then adds or takes off a fixed amount for your goal. It also splits the result into protein, fat and carbs. It is the same starting point the Mitta app uses. With Pro, the app then learns from your own log.
Protein 160 g · fat 72 g · carbs 388 g. Maintenance about 2,590 kcal.
In the Mitta app
- It learns from youMitta starts from this formula. With Pro, it then adjusts to what you log.
- Every number explainedTap “Why?” on any target to see the sum behind it.
- Free to startIn the web app for invited testers.
How it works
- Resting burn. The Mifflin-St Jeor formula uses your weight, height, age and sex.
- Activity. That is multiplied by a factor for your daily activity, plus a bit for every training day (up to six).
- Goal. Building muscle adds 250 kcal, getting stronger 150 kcal, and losing fat takes off 450 kcal. The result never drops below 1,500 kcal for men or 1,200 kcal for women.
- Macros. Protein is 2.0 g per kg (2.2 when losing fat), fat 0.9 g per kg, and carbs fill the rest.
Treat it as a starting point
Formulas can be off by 10% or more for some people. Eat at the target for two to three weeks, weigh yourself regularly and look at the trend. Then adjust by 100 to 200 kcal. With Pro, the Mitta app does this for you: once it has enough of your own data, it works out your real maintenance and moves your target in small steps.
Questions about the
calorie calculator
How accurate is a calorie calculator?
It is a good starting point. In a review of common formulas, Mifflin-St Jeor was the most reliable, but it still missed by more than 10% for some people. Your weight trend over a few weeks tells you more.
How many calories should I eat to build muscle?
A little more than you burn. This calculator adds 250 kcal a day. Aim to gain slowly, about 0.25 to 0.5% of your body weight per week.
How many calories should I eat to lose fat?
This calculator takes off 450 kcal a day, which for most people means losing about 0.5% of their body weight per week. It never goes below 1,500 kcal for men or 1,200 kcal for women.
Why are carbs what is left over?
Protein and fat have a minimum that matters for muscle and health. Carbs fuel training, so they take the rest of your calories.