OMNIX Coaching / Calorie calculator
Free Calorie and Macro Calculator
Find out how many calories to eat every day to lose weight, maintain it or build muscle. Your result takes seconds and is completely free.
Calculate my caloriesWhat the calculator gives you
- Your daily target calories based on your goal
- Your basal metabolic rate (BMR) and maintenance calories
- Daily protein, fats and carbs
- The water and fiber you need each day
- How many weeks it takes to reach your goal weight
- A PDF report you can save and share
How it works, in 3 steps
- Enter your age, height, weight, sex and how active you are.
- Pick your goal: lose weight, maintain or build muscle, and your preferred pace.
- Get your calorie and macro plan, ready to use today.
How calories are calculated
The calculator starts with your basal metabolic rate, the calories your body burns at rest, using the Mifflin St Jeor formula. If you know your body fat percentage, it uses the more accurate Katch McArdle formula.
It then multiplies by your activity level to get maintenance calories. For weight loss it subtracts a moderate deficit, for muscle gain it adds a small surplus. The pace you choose sets how fast the change happens.
This is an estimate based on scientific formulas with a normal error of 5 to 10%. It does not replace medical advice.
Frequently asked questions
How many calories should I eat per day?
Your daily calories depend on your age, height, weight, sex and activity level. The free OMNIX calculator uses the scientific Mifflin St Jeor formula and gives you your target calories, protein, fats and carbs in seconds.
How many calories should I eat to lose weight?
To lose weight you need a moderate calorie deficit, meaning slightly fewer calories than your body burns. The calculator sets the deficit from your goal and pace, without pushing you to extremes.
How many calories should I eat to build muscle?
Building muscle takes a small calorie surplus, enough protein and resistance training. The calculator gives you a target based on your weight and activity.
Are the calculator and the challenge free?
Yes. The calculator, the 7 day challenge and the "Your struggles" test are free. Results are estimates and do not replace medical advice.
Want a plan built personally for you?
The calculator gives you the numbers. Tomas helps you turn them into results with personalized training and nutrition guidance.
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