Calorie & Energy Needs Calculator

RECLAIM Calorie & Energy Needs Calculator

A personalised starting point for fat loss, muscle gain, and performance — based on your body, movement, and training.

This Is Not a Generic Calorie Calculator

RECLAIM estimates your energy needs using body composition (optional), daily movement, training volume, and your chosen rate of change — so you can make informed, sustainable decisions.

* Designed by a certified nutritionist and coach. Evidence-based. No extremes.

This tool is for you if:

You want a realistic calorie starting point, not a crash diet number
You train (or want to train) and care about performance and recovery
You want fat loss or muscle gain without wrecking energy, hormones, or consistency
You’re tired of one-size-fits-all calculators

This tool is not for:

Extreme dieting or rapid weight loss
“Eat as little as possible” mindsets
Ignoring sleep, stress, or training recovery

What makes RECLAIM different?

Unlike basic calculators, this tool considers:

Your body weight, height, age, and sex
Optional body fat percentage for a more precise metabolic estimate
Daily steps (real-life movement, not just workouts)
Training frequency, duration, and type
A chosen rate of change (slow, moderate, or faster — your choice)

The result is a calorie estimate that reflects your actual life, not an average person.

How to Use This Tool

Step 1:

Enter your details honestly

Use averages (especially for steps and training).
Precision matters more than perfection.

Step 2:

Choose your Rate of Change

This controls how aggressive the calorie adjustment is.

Slow & sustainable (~0.25 kg/week)
Best for long-term consistency, busy lifestyles, and hormone-sensitive phases.
Moderate (recommended) (~0.5 kg/week)
Balanced and realistic for most people.
Faster (advanced) (~0.75 kg/week)
Requires good recovery, sleep, and adherence.

Faster is not better if it compromises energy or performance.

Step 3:

Review all four results

You’ll see:

Maintenance calories
Weight loss calories
Weight gain calories
Athletic performance calories

Each has a different purpose — they are tools, not rules.

RECLAIM Calorie & Energy Needs
Calculator Tool

Age

Height

Weight

Body Fat Percentage

Training Sessions Per Week

Average Steps Per Day

Average Training Session Duration

Your results will appear here once you’ve completed the form above.

How to Read Your Results (Very Important)

Think in trends, not days

These numbers are a starting estimate.
Assess progress using 2–4 week trends, not daily scale changes.

Signs your calories may need adjusting:

Persistent fatigue or poor recovery
Training performance dropping
Excessive hunger or loss of appetite
Sleep disruption
Cycle changes or increased menopausal symptoms

If any of these happen, the solution is adjustment, not more restriction.

Professional Boundaries & Disclaimer

This calculator is designed for generally healthy adults and does not replace individual medical or nutritional care.

If you have a medical condition, eating disorder history, or are unsure how to apply these numbers, professional support is recommended.

Want help applying this to real life?

Numbers alone don’t create results —
interpretation and adjustment do.

Inside the RECLAIM membership, you’ll learn:

How to choose the right calorie target for your life stage
When and how to increase or decrease calories
How to fuel training without sabotaging fat loss
What to do when progress stalls (without panic)
How to adapt nutrition through stress, travel, cycle changes, or menopause

RECLAIM is about building a body that feels strong, fuelled, and sustainable -
not chasing the lowest number possible.