Calorie calculator and macro calculator.
Calories, protein, carbohydrate and fat: your personal estimate in 2 minutes, based on your profile, your training and your goal. Built for all athletes, refined on the football pitch.
Why calculate your needs when you play sport?
An athlete does not eat like a sedentary person: training increases the need for energy, protein and carbohydrate. Football is a good example, and it is the sport this calculator was refined on. A footballer covers 10 to 12 km per match on average, with phases of acceleration, sprinting and intense effort. Your body has specific needs that generic calculators do not take into account.
This calorie calculator for athletes factors in your level of play, your training volume and your goals (performance, muscle gain, cutting or maintenance) to give you precise, actionable numbers.
Your profile, your numbers.
Muscle repair and recovery. Essential after every session.
Your main fuel. The more you play, the more you need.
Hormones, joints and long-lasting energy. Not to be neglected.
A starting point, not a prescription. These numbers give you a solid starting point. They still need refining according to your metabolism, your body composition, your sport and your goal: a bodybuilder and a footballer do not have the same protein needs. That is exactly what individual coaching is for.
Keep your numbers to hand
Receive a summary of your calculation by email: calories, protein, carbohydrate and fat for your profile.
Meal timing around matches, the typical week and adapting to your growth are the work of a tailored plan, built with you as part of the coaching.
Received. Your summary will arrive in the next few minutes.
Your number is a starting point, the audit shows what is holding you back.
The free nutrition audit reviews your current habits and spots what is slowing your progress. The tailored plan is then built as part of the coaching.
Take my free audit →How does this calorie calculator work?
This calculator uses the Mifflin-St Jeor equation, widely regarded by nutrition professionals as the most accurate, to calculate your basal metabolic rate (BMR). That figure is multiplied by your activity level to give your total daily energy expenditure (TDEE). Unlike generic tools, it factors in your goal to adjust your split of macronutrients (protein, carbohydrate, fat).
Why a young footballer's needs are different
A young player does not only eat to train: he also eats to grow. Between 12 and 18, growth, academy sessions, school and sometimes boarding all add up. That is why the calculator applies two different approaches depending on age.
- Under 18: intake is estimated from weight and goal, then compared with estimated real expenditure. The calculator keeps the lower of the two values and never goes below a safety floor, set at 1.2 times basal metabolic rate.
- 18 and over: intake starts from estimated total expenditure (TDEE), adjusted for the chosen goal.
Volume matters too: every training session and every match in the week increases the activity factor, and the level of play (recreational, regional, provincial, academy, semi-pro or pro) refines the estimate further.
An example by profile
Two players of the same age can get very different numbers. A U15 academy player who trains five times a week and plays at the weekend will get a higher estimate than a recreational player of the same build. A box-to-box midfielder who never stops running and a goalkeeper do not carry the same load: the calculator reflects it through the number of sessions and matches, and coaching then refines it position by position.
To understand these numbers in more detail, read how many calories a young footballer needs.
The limits of the tool
The calculation uses the male version of the Mifflin-St Jeor equation, calibrated for young athletes. It does not measure body composition, stage of growth or rest days. It gives a range, not a plan. In the event of a medical condition, an injury or any doubt, a doctor's advice remains essential. For follow-up that is measured and adjusted every week, discover the BodyFitWithMe method.
Calorie calculator for women and for men
On average, an active woman needs 1,800 to 2,200 kcal a day and an active man 2,200 to 2,800 kcal a day. These figures rise significantly for people who train regularly. This calculator takes these biological differences into account to give you a precise result suited to your profile.
Calculating your macros: protein, carbohydrate, fat
Knowing your calories is not enough. The split between macronutrients matters just as much.
Protein
Muscle repair, satiety, recovery after exercise.
Carbohydrate
The main fuel for physical and mental effort.
Fat
Hormones, joints, long-lasting energy.
The macro split you have just received is based on the same protocols Jérôme uses with the players he coaches individually. For match days, also read what to eat before a football match.
Why work with a nutrition coach in Brussels?
A calculator gives an estimate. A sports nutrition coach in Brussels goes further: a tailored plan, week-by-week follow-up, adapted to your sport and your daily constraints. Jérôme is EREPS-certified and a former elite player, trained up to U23 at RAAL La Louvière.
This calculator is the starting point
The numbers you have just obtained are a solid base. But every footballer is unique: your build, your position, your recovery, your daily constraints. A tailored nutrition plan goes much further.
Jérôme currently works with players from the KAA Gent, KRC Genk and RSCA Anderlecht academies. His approach combines the science of sports nutrition with experience on the pitch. Discover his method and the coaching plans.
Calories and macros, the answers.
Your calorie needs depend on your weight, height, age, sex and level of physical activity. The Mifflin-St Jeor equation calculates your basal metabolic rate (BMR), which is multiplied by an activity factor to give your total daily expenditure. Our free calculator does this automatically in 2 minutes.
To lose weight, you generally need a deficit of 300 to 500 kcal below your daily expenditure. For example, if you burn 2,200 kcal a day, aiming for 1,700 to 1,900 kcal is a healthy, sustainable approach. Our calculator gives you your personal threshold based on your profile.
For effective muscle gain, a calorie surplus of 200 to 400 kcal above your maintenance is recommended, with a high-protein macro split (35% protein, 40% carbohydrate, 25% fat). The BodyFitWithMe calculator adapts these figures to your profile. To go further: building muscle as a young footballer.
Calories measure the total energy in your food. Macronutrients (protein, carbohydrate, fat) are the three sources of those calories: 1 g of protein = 4 kcal, 1 g of carbohydrate = 4 kcal, 1 g of fat = 9 kcal. Knowing your macros lets you eat the right amount of the right nutrients.
Yes. Unlike generic calculators, the BodyFitWithMe calculator was designed by an EREPS-certified sports nutrition coach and former elite footballer. It takes training volume and sporting goals into account to give precise results.
On average, women need 1,800 to 2,200 kcal a day and men 2,200 to 2,800 kcal a day. These figures vary with weight, age and above all level of physical activity. An active athlete may need 3,000 to 4,000 kcal a day.
Yes, as a starting point. Enter your training sessions per week, your competitions in the matches box and your level in your sport. The calculation was refined on football: for another sport, it gives a reliable base, to be adjusted afterwards. Real needs depend on metabolism, body composition, sport and goal. A bodybuilder and a footballer, for example, do not have the same protein needs. That is what individual coaching is there to fine-tune.
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