Free ยท Advanced CK Nutrition Calculator

Your Calories.
Not Guesswork.

Set your maintenance, pick the right phase, then shape the week around how you actually live. No generic calculator nonsense.

01 / 04
The Basics
This gives us the baseline. Use your current bodyweight, not your dream bodyweight.
02 / 04
How Do You Want It Set?
Same calories. Different level of control. Pick the version you would actually follow.
03 / 04
Daily Movement
This is where most calculators are miles out. Steps matter more than job title.
2k8,000 steps22k
Your steps already capture most of your daily movement, so the job setting only fine-tunes the lifting and carrying a tracker misses. Get the steps right and you are 90% of the way there.
04 / 04
Training & Cardio
What you actually do in a normal week. Not the version you wish you did.
04 sessions7
30m60 min120m
090 min600
Only count cardio or sport your step average does not already cover.
Setting your numbers...
Estimated maintenance
2800
calories per day
CK Diagnosis

Approach
Steady
Main lever
Steps
Watch out for
Weekend drift
Tracking style
Committed
Pick Your Phase

I have highlighted the sensible starting point. Tap others to see the numbers, but do not pick the most aggressive option just because it looks sexy.

Daily target
2400
calories per day
Your Macros
Shape The Week
Weekly total: 0 kcal · locked
The 14-Day Rule
    Mistake To Avoid

    Want It Actually Adjusted?

    Numbers Are The Start.
    Execution Is The Game.

    This gives you a smart starting point. Coaching is knowing when to push, when to hold, and when your weekend is quietly killing the deficit.

    This calculator is for adults 18 and over. These numbers are estimates, not medical advice. Run them for 2 to 3 weeks, judge weekly averages, and adjust from real data. If you are pregnant, have a medical condition, or any history of disordered eating, speak to a qualified professional before changing your nutrition.