Free metabolic calculator · 3 minutes

Stop guessing.
Start burning.

Find out how many calories your body actually burns in a day. Then get the nutrition plan built for your number, not someone else's.

Calculate my metabolism →
Free · No email needed to see your results
Your daily burnExample
2,710
calories per day, total
Resting1,845
Active burn865
Fat-loss target2,300
Protein190 g
Why most diets miss

Your body isn't average.

Generic meal plans use one number for everyone. Your burn depends on your size, your age, your steps, your training and even your digestion. Our calculator measures each piece.

Resting metabolismWhat your body burns just to keep you alive
~60–70%
Daily lifeStanding, moving around, fidgeting
varies
StepsBased on your real daily step count
varies
TrainingYour sport, sessions, duration and intensity
varies
DigestionEnergy used to process your food
~10%
Your Active Burn is everything above your resting metabolism. It's the part you control, and it's the reason two people with the same weight can need very different plans.
How it works

Three steps. Zero guesswork.

01

Take the quiz

Goal, body, steps and training. About 3 minutes.

02

See your numbers

Resting metabolism, total burn, Active Burn, calorie target and macros. Free.

03

Get your plan

The nutrition strategy matched to your calorie target, in your inbox within minutes.

Your personalized strategy

Built for your calories.

Choose fat loss, maintenance or performance. Your plan is matched to the calorie target the calculator gives you, from 1,300 to 4,500 calories a day.

  • Full days of meals at your exact calorie level, with protein, carbs and fat
  • Simple swaps so you never eat the same thing twice
  • Grocery list in US portions (oz, cups)
  • 30-day check-ins by email to keep you on track
  • Beginner gym program FREE
One-time paymentInstant delivery
$47USD

No subscription. Your plan is delivered by email as soon as you check out.

Start with the free calculator →
You'll see your numbers before you decide.
The honest part

No magic. Just math and consistency.

Real food

Chicken, rice, eggs, Greek yogurt, oats, fruit. Things you can find at any grocery store.

A moderate target

For fat loss, your target sits around 15% under your total burn and never below your resting metabolism.

Built by a pro

Created by a nutrition and body-recomposition coach with years of one-on-one client work.

Questions

FAQ

Is the calculator really free?

Yes. You get your resting metabolism, total burn, Active Burn, calorie target and macros for free, with no email required.

How accurate is it?

It uses the Mifflin-St Jeor equation, your daily steps and your training to estimate your burn. Every calculator gives an estimate; use it as a starting point and adjust based on your progress.

Do I have to count calories?

No. The meals are already built at your calorie level. Follow the plan and the math is done for you.

How do I receive my plan?

By email, within minutes of your purchase. You can also download it from your order confirmation page.

Who is this not for?

People under 18, pregnant or breastfeeding women, and anyone with a medical condition or a history of eating disorders should talk to a health professional before changing their diet.

Know your number.

Three minutes. Free. Then decide.

Calculate my metabolism →
The Metabolic Coach provides educational information only. It is not medical advice and does not replace a consultation with a qualified health professional. Results vary from person to person and depend on many factors, including consistency.