Apex Coaching Calorie Calculator

The Apex Coaching Calorie Calculator estimates your daily calorie target using your age, gender, body stats, and activity level. This tool helps fitness enthusiasts and athletes create a precise nutrition plan that aligns with their specific physique goals. Whether you are cutting for fat loss, bulking for muscle gain, or maintaining weight, this calculator provides the data you need to succeed.

Enter your current age in years
Enter your height in inches or centimeters
Enter your weight in pounds or kilograms
Estimate your current body fat percentage (optional but recommended for accuracy)

How Daily Calorie Target Is Calculated

The Apex Coaching Calorie Calculator determines your daily calorie target by first estimating your Basal Metabolic Rate (BMR). This represents the energy your body burns at complete rest. We then refine this number using a proprietary body fat adjustment to ensure accuracy regardless of your weight composition.

Next, we calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by your specific activity level. Finally, we apply a goal multiplier to create a personalized target.

BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + S
Target = Adjusted BMR × Activity Multiplier × Goal Multiplier

Where:

  • S = Gender Constant (+5 for men, -161 for women)
  • Goal Multiplier = 0.8 (Fat Loss), 1.15 (Muscle Gain), or 1.0 (Maintenance)

This method uses the gold-standard Mifflin-St Jeor equation, widely considered the most accurate formula for modern populations.

What Your Daily Calorie Target Means

Your daily calorie target is the precise amount of energy you should consume each day to reach your specific fitness goal. This number serves as the foundation for your nutrition plan, guiding how much to eat without guessing.

Fat Loss: Your target will be roughly 20% below your maintenance calories. This deficit mobilizes stored body fat for energy while preserving muscle mass when paired with strength training.

Muscle Gain: Your target creates a caloric surplus, usually about 15% above maintenance. This extra energy supports muscle repair and growth after intense workouts.

Maintenance: This number matches your total daily burn. It is ideal for athletes focusing on performance or body recomposition without changing scale weight.

Important: These numbers are starting points. If your weight does not change as expected after two weeks, adjust your daily intake by 100-200 calories.

This calculator is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider or registered dietitian before beginning any new diet or exercise program to ensure it is safe for your individual health needs.