Calorie and Protein Calculator

This calorie and macro calculator provides an estimated starting point based on your body, activity level, and goals.

If you’ve tracked before but aren’t sure your current numbers are appropriate, this tool is designed to help you reset with something reasonable and evidence-based.

Note: This calculator is meant to be a general guideline and not a replacement for personalized advice from a Registered Dietitian or physician.

If you have numbers from an inbody scan available, you can use that information further down this page!

What to do next

If you’re looking for individualized recommendations and ongoing support, you can learn more about our nutrition coaching services here.

Use these numbers as your starting point and begin tracking your food consistently for the next 1–2 weeks. You can learn quite a bit from writing down what you eat for even a few days!

If this calculator was helpful, I also share practical nutrition tips each week through my newsletter and podcast. They’re designed to help you apply these numbers in real life without overcomplicating things.

If you have inbody scan results, try this calculator

Inbody results from your OTF or F45 studio can be insightful, but also confusing. Use this calculator to learn how many calories you should eat per day for weight loss or maintenance based on your BMR, and how much protein is important to have for muscle building and repair.

Note that every inbody scanner seems to be calibrated differently. I’ve created this one with Orangetheory members in mind, and have noticed that inbody scanners at other gyms (such as F45) seem to give a lower BMR reading than the ones at Orangetheory, so these results might be a bit low by about 100-150 calories or so for those gyms.

This calorie and protein target calculator is meant as a guideline and not as a replacement for the personalized advice and analysis of a Registered Dietitian or physician.

Workouts alone weren’t helping Ashley lose the weight - nutrition was key to finally losing 20 lbs and 3 sizes!

“I took a picture in myself in a bikini and couldn’t believe what I looked like! My nutrition coach (Kendal) helped me keep going when I would have given up before. The accountability was huge!”- Ashley