Estimate daily calories, maintenance calories, and goal-aware targets, then turn the result into a personalized ZenFit AI workout and meal plan.
Check whether your current calorie direction supports fat loss and strength. Take the ZenFit Recomp Check →
Enter the basics that shape this estimate, then adjust the numbers after the calculator loads.
sex
age
height
weight
activity level
goal
Maintenance is the estimated daily energy level before a goal adjustment. Goal calories apply the selected direction to that estimate, so the number is a starting target rather than a promise about weight change.
The tool uses Mifflin–St Jeor for BMR, multiplies BMR by the selected activity factor (1.2, 1.375, 1.55, or 1.725), then applies -15% for fat loss, 0% for maintenance, or +10% for muscle gain. Protein, fat, and carbohydrate grams are rounded planning targets.
Compare a several-week weight trend, hunger, training performance, and adherence with the starting target. Change one variable at a time rather than reacting to a single weigh-in.
Uses the Mifflin-St Jeor equation for BMR, an activity multiplier for estimated maintenance calories, and conservative goal adjustments.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
Next step
Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.
It uses the Mifflin-St Jeor equation to estimate resting needs, then applies an activity multiplier to estimate daily maintenance calories.
No. Treat the number as a practical starting point and adjust based on weight trend, hunger, training performance, and consistency over several weeks.
Yes. The quiz uses your body data, goal, training schedule, food preferences, and limitations to create a more personalized dashboard.
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