HOW IT WORKS
Calories, BMR and TDEE—without the jargon.
BMR is the energy your body uses at rest. TDEE adds movement, training and daily life. The calculator applies your activity level and a modest adjustment for your goal.
FREE RGX FITNESS TOOLS
Fitness calculators that give you a useful starting point.
Estimate daily calories and macros in under a minute, then turn the numbers into steady progress.
Calculate my caloriesFITNESS CALCULATORS
Simple tools. Better decisions.
Start with the flagship tool. Protein, 1 rep max and water intake calculators are coming soon.
🔥 Calorie & Macro Calculator — calories, protein, carbohydrates and fats
💪 Protein Calculator — coming soon
🏋️ 1 Rep Max Calculator — coming soon
💧 Water Intake Calculator — coming soon
RGX CALORIE CALCULATOR
Find your daily calorie target.
Enter your details for an instant calorie target, then unlock your personalised macros with your name and email.
Uses the Mifflin–St Jeor equation, activity adjustment and practical macro targets.
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YOUR ESTIMATED DAILY CALORIES
— kcal
Protein —g
Carbs —g
Fat —g
This is a starting estimate. Track progress for 2–3 weeks and adjust from your real-world response.
Unlock your personalised macros
Enter your name and email to instantly reveal your recommended protein, carbohydrate and fat targets.
You're all set — your personalised macros are now unlocked above.
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FAT LOSS
Use a moderate deficit
A 10–20% deficit is often more sustainable than an aggressive cut.
PROTEIN
Support recovery
Protein supports muscle retention, recovery and fullness.
PROGRESS
Adjust from evidence
Compare weekly averages, training, hunger and recovery before changing targets.
CALORIE CALCULATOR FAQS
Common questions, answered.
Is this calculator accurate?
It is a sensible estimate, not an exact measurement. Adjust after 2–3 consistent weeks.
How big should my deficit be?
A moderate 10–20% deficit suits many people.
Why am I not losing weight?
Check weekly averages, portions, weekends, drinks, movement and water weight.
Should I eat exercise calories back?
Usually not when your activity selection already includes training.
How often should I recalculate?
After a meaningful weight or activity change, or if progress stalls.
Do I need to track calories?
No. Consistent portions, protein-rich meals and routines can also work.
READY FOR A PLAN THAT FITS?
Turn the estimate into a strategy.
Tailored training, nutrition guidance, check-ins and accountability.