Calculators
Calories, protein and water: two guides in one minute, calculated in your browser.
Calories and protein
A starting point: adjust after 2 to 3 weeks.
Check your details: age 18 to 100, height 120 to 230 cm, weight 35 to 300 kg.
Your daily target
2,405 kcal
VIPYour meals calculated on this number, week by week: VIP meal plan
At rest 1,749 kcal · Expenditure 2,405 kcal
Goal · Energy
A few questions, and a plan built around your goal.
Water
Based on the weight entered above. Adjust to thirst and to the colour of your urine (pale yellow = on target).
From 0 to 6 hours.
Your daily guide
2.4 L to 2.8 L
about 30 to 35 ml per kilo · training: + 0.3 L to 0.4 L, electrolytes beyond 60 minutes
Goal · Repair & recovery
A few questions, and a plan built around your goal.
Educational guides. Pregnancy, breastfeeding, an eating disorder, a kidney or heart condition, type 1 diabetes: talk to a health professional.