Calorie Calculator — Kondition with Kiloats

KONDITION WITH KILOATS

SMART CALORIE
CALCULATOR

This is a personalised calorie calculator — answer a few questions about your lifestyle and it'll tell you exactly how much to eat to hit your goal.

Calculates your BMR — the calories your body burns at rest
Builds your NEAT from your job, steps & daily movement
Factors in your training, stress & sleep
Gives you a calorie target for fat loss, maintenance or muscle gain

Takes about 2 minutes. No guessing — just numbers that actually reflect your life.

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About You

The basics we need to calculate your BMR

Biological Sex

Age

yrs

Weight

Height

Goal

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Job & Daily Movement

Your biggest source of daily calorie burn

How physical is your job?

Desk-based

Light movement
e.g. teacher, retail

On my feet all day
e.g. nurse, hospitality

Physically demanding
e.g. construction, care, delivery

Average daily steps

Under 3k

3,000–5,000

5,000–8,000

8,000–10,000

10,000–15,000

15,000+

Outside of work, how active is your day?

Mostly sitting

Mix of sitting & moving

Generally active

Very active lifestyle

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Training

Your planned exercise — this is your EAT

Days per week you train

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Stress & Recovery

Chronic stress suppresses calorie burning — this matters

Current stress levels

Low

Moderate

High

Very high

Average sleep per night

Under 5 hrs

5–6 hrs

7–8 hrs

8+ hrs

Daily energy levels

Low — tired a lot

Moderate — up and down

High — consistently good

Please fill in your age, weight, and height before calculating.

Your Total Daily Energy Expenditure

—

calories per day to maintain your current weight

—

BMR

Calories burned at rest

—

NEAT

Job + daily movement

—

EAT

From your training

How your NEAT was calculated

NEAT activity score —

These are starting estimates — your body is unique. Track your weight for 2–3 weeks and adjust by 100–150 kcal if things aren't moving as expected.

Want a plan built around your numbers?

WORK WITH COACH KIEFER →