BelltallyFree calculator
How much should you eat?
Your daily calories and macros for losing fat, building muscle or getting stronger. Worked out the same way the Belltally app does it. Nothing you type leaves this page.
How it works
No black box.
Three steps, the same ones the app uses.
1. Resting energy (Mifflin–St Jeor) = 10 × weight kg + 6.25 × height cm − 5 × age + 5 (men) or − 161 (women)
2. Maintenance = resting energy × activity (1.2 to 1.9)
3. Target = maintenance × 0.8 to lose fat, × 1.1 to build muscle, × 1.0 to get stronger
How much protein should I eat?
2.2 g per kilogram of body weight when losing fat, 2.0 g when building muscle and 1.8 g when training for strength. Fat is set at 0.8 g per kilogram, and the rest of your calories go to carbs.
Why is my number higher than I expected?
Fat-loss targets never go below 1,200 kcal for women or 1,500 kcal for men. Going lower makes it hard to get enough protein and nutrients, and is best done with a doctor or dietitian.
How accurate is it?
Any equation is an estimate, usually within about 10% for most people. The real test is what your weight does over two to three weeks. The Belltally app does that check every Sunday and offers to adjust your number.
Is this medical advice?
No. It's a general estimate for healthy adults. If you're pregnant, under 18, managing a medical condition or have a history of disordered eating, talk to a doctor or dietitian first.