BRONONGPERSONAL COACHING
THE CALORIE CALCULATOR / YOUR STARTING POINT

Less guesswork.
A clearer start.

Estimate your daily energy needs.
Find a starting point you can build on.

Get your results straight away. No email required. Then save your report or discuss what the numbers mean for your real life.

01 / ABOUT YOU

The basics.

For adults aged 18–80. Not intended for pregnancy, breastfeeding, eating-disorder recovery or medical nutrition care.

Sex used for the equation

The equation uses sex-based constants. These estimates may be less applicable with hormone therapy or other individual factors.

Include movement outside the gym. These standard multipliers are estimates, not measurements of your energy expenditure.

Know your body-fat percentage? Optional +

A supplied body-fat percentage switches the calculation to Katch–McArdle. Use a measured estimate if you have one; don’t guess from appearance.

Illustration of 10 percent fat mass and 90 percent lean massIllustration of 20 percent fat mass and 80 percent lean massIllustration of 30 percent fat mass and 70 percent lean massIllustration of 40 percent fat mass and 60 percent lean mass

Visual explanation of body composition, not a physique chart or a way to measure body fat. Gold = fat mass; light = lean mass.

02 / YOUR DIRECTION

What are you working towards?

Your goal

A larger deficit isn’t always better. Automatic loss estimates are limited to 25% of maintenance and use lower intake boundaries.

HOW IT WORKS

Transparent estimates.
Real-world adjustments.

Resting energy

Without body-fat data, we use the rounded Mifflin–St Jeor equation: 10 × kg + 6.25 × cm − 5 × age + 5 (male) or −161 (female).

When body fat is supplied, Katch–McArdle takes priority: 370 + 21.6 × lean mass in kg.

Activity & goals

Resting energy is multiplied by 1.2, 1.375, 1.55, 1.725 or 1.9 for activity. Goal adjustments are estimates, moderated where needed; larger deficits are not automatically appropriate.

There is no guaranteed timeline. Review weight trends, energy and training performance, and adjust with support.

Protein & limitations

The coaching guide uses 1.6–2.2g of protein per kg of current weight, or desired weight when the loss goal is at least 15kg. Medical conditions can require a different approach.

Lower intake boundaries are 1,200 kcal for female and 1,500 kcal for male equation inputs. These are precautionary limits, not proof that a target is safe for an individual.

Sources and calculator limitations +

These equations estimate resting energy; they do not measure metabolism. Activity multipliers introduce more uncertainty. This tool is educational and does not replace a clinician or dietitian, particularly for pregnancy, breastfeeding, eating-disorder recovery or medical conditions.

Mifflin et al., original equation paper
Research applying the Katch–McArdle equation
CDC: gradual, sustainable weight loss