MT FITNESS

CLIENT CALORIE CALCULATOR

01 / Client details

Sex (equation input)

Weight · kg

Height · cm

Age

Resting metabolic rate method

02 / Daily movement

Average daily steps (7–14 days)

Include all walking, including steps taken during workouts.

03 / Structured training

Sessions per week

Minutes per session

Average training intensity

Running and walking sessions overlap with step count. Reduce or omit their exercise allowance to avoid double-counting.

04 / Calorie deficit

Deficit: 15%

ESTIMATED STARTING INTAKE

— kcal/day

Maintenance / TDEE—

Daily deficit—

Estimated BMR—

Estimated lean mass (Boer or BF%)—

Expenditure breakdown

Baseline (BMR × 1.2)—

Step adjustment vs 3,000—

Training allowance / day—

Alternative targets

Coaching estimate for adults, not a measured metabolic assessment. Step adjustment is an approximate weight-scaled model relative to a 3,000-step baseline. Structured exercise uses simplified METs. These components can overlap, and physically demanding jobs may not be fully represented. Review 14–21 days of consistent intake, steps and average weight trend before adjusting. Avoid applying standard deficits without individual assessment in pregnancy, breastfeeding, eating disorders or relevant medical conditions.