17 Fit Calorie calculator
Calorie calculator your daily calories for weight loss, maintenance and muscle
Enter your sex, age, height, weight and activity to see your daily calories, protein, fat and carbs. It’s the same formula 17 Fit builds your plan with in the app.
Your daily target
- Protein 130 g
- Fat 52 g
- Carbs 131 g
- Maintenance
- 1,884 kcal
- Deficit
- −374 kcal a day, ≈ −0.34 kg a week
- Basal metabolic rate
- 1,370 kcal
- Body mass index
- 23.9 — healthy weight
The target never goes below 1,200 kcal — the same as in the app.
Enter an age of 15 to 90, a height of 120 to 230 cm and a weight of 35 to 250 kg.
1,510 kcal a day: protein 130 g, fat 52 g, carbs 131 g.
It’s a starting number. In 17 Fit the target corrects itself: the app compares what you eat with how your weight moves and adjusts the plan every week. And it counts the calories from a photo of your plate.
How the calculator works
Four steps — the same ones 17 Fit takes when it builds your first plan.
- Basal metabolic rate The energy your body uses at rest, by the Mifflin–St Jeor formula: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women.
- Daily expenditure BMR × an activity factor — from 1.2 for a desk job to 1.9 for physical work or two workouts a day. That’s maintenance: the calories that keep your weight where it is.
- The goal Weight loss is 20 % under maintenance, toning up 10 % under, building muscle 12 % over. The target never goes below 1,200 kcal for women and 1,500 for men.
- Protein, fat, carbs Protein: 2 g per kilo of body weight for weight loss, 2.2 g for toning up, 1.6 g for maintenance, 1.8 g for building muscle, but no more than 35 % of the calories. Fat: 25–30 % of the calories; carbs take the rest.
Activity factors
Pick by your usual week, not your most active day: overestimated activity is the commonest reason the scales won’t move.
| Level | Who it suits | Factor |
|---|---|---|
| Minimal | Desk job, no workouts | 1.2 |
| Light | 1–3 workouts a week | 1.375 |
| Moderate | 3–5 workouts a week | 1.55 |
| High | 6–7 workouts a week | 1.725 |
| Very high | Physical work or 2 workouts a day | 1.9 |
How many calories you need: examples
Worked out with the same formula. Your own number is in the calculator above.
| Profile | Maintain | Lose | Gain |
|---|---|---|---|
| Female, 25 years, 165 cm, 60 kg, light activity | 1,850 | 1,480 | 2,070 |
| Female, 35 years, 168 cm, 72 kg, minimal activity | 1,720 | 1,380 | 1,930 |
| Female, 50 years, 162 cm, 80 kg, light activity | 1,930 | 1,540 | 2,160 |
| Male, 25 years, 178 cm, 75 kg, moderate activity | 2,700 | 2,160 | 3,020 |
| Male, 35 years, 182 cm, 90 kg, light activity | 2,570 | 2,050 | 2,880 |
| Male, 50 years, 176 cm, 95 kg, minimal activity | 2,170 | 1,730 | 2,430 |
Questions and answers
How many calories a day do I need to lose weight?
About 20 % fewer than you burn. For example, a woman of 35 years, 168 cm tall and 72 kg, with a desk job, needs about 1,380 kcal a day to lose weight, against a maintenance of 1,721 kcal. A deficit like that usually means 0.3–0.5 kg a week.
Can I eat under 1,200 kcal?
The calculator and the app never set a target under 1,200 kcal for women or 1,500 for men: with less it’s hard to cover your protein, vitamins and minerals. If you’ve been told to eat less, do it under a doctor’s care.
Why do calculators give different numbers?
They use different formulas and activity factors. Mifflin–St Jeor is considered one of the most accurate for adults, but it’s still an estimate: real expenditure can be 10 % higher or lower. That’s why 17 Fit corrects the target as your weight moves.
How much protein do I need a day?
For weight loss about 2 g per kilo of body weight, to keep your muscle; for maintenance 1.6 g, for building muscle 1.8 g. The calculator doesn’t let protein go over 35 % of the calories.
How fast can I lose weight?
A kilo of body fat is about 7,700 kcal. A safe pace is no more than 1 % of your weight a week: faster, and it’s easy to lose muscle too. The app warns you if a goal asks for a faster pace.
Who is the calculator not for?
Pregnant and breastfeeding women, children and teenagers, and people with kidney disease, diabetes or other conditions that need a therapeutic diet. They’re better off agreeing their numbers with a doctor or dietitian.
How do I stick to my target?
Log everything you eat and see what’s left. In 17 Fit you just snap your plate or say what you ate, and the app counts the calories and macros. The calories of individual foods are in “Food calories”.
17 Fit
A target that learns from your weight
17 Fit starts from this formula, then looks at the facts: how much you ate and how your weight moved. After a few weeks the plan runs on what you really burn.
- Calories and macros from a photo of your plate, or by voice
- Energy balance: what you really burn
- Free food diary, no sign-up and no ads
Tools
- Protein calculator How much protein you need a day, per meal and in real food.
- BMI calculator Body mass index and the healthy weight range for your height.
- Intermittent fasting Your eating window for 16:8, 18:6 and other schedules.
- Move your diary Bring your diary over from MyFitnessPal, FatSecret or Yazio.