How many calories
should you eat?

How the Pitch AI calorie calculator works

This tool copies the current Plan calculation—not a Mifflin-St Jeor or clinical energy-needs equation. It estimates maintenance at 14, 15, or 16 calories per pound, then applies your requested weekly weight-change rate multiplied by 500 calories per day per pound per week. That is a planning heuristic, not a guarantee about human metabolism.

Rates and automatic adjustments

Gain presets request 0.10%, 0.25%, 0.35%, or 0.50% of bodyweight weekly, capped at 1 lb/week. Loss presets request 0.25%, 0.50%, 0.75%, or 1.00%, capped at 2 lb/week. Maintenance requests zero change. If usable weight-history windows are provided, the app’s rule can add or subtract 500 calories; without those logs, it makes no trend adjustment. These preset names describe software options, not a recommendation to select the fastest rate.

Protein, fat, and carbohydrate floors

The app starts protein at 2.35 g/kg for gain, 2.6 for maintenance, and 3.0 for loss. It may reduce protein to its 2.35 g/kg floor, adjusts fat toward a 20% calorie floor, and protects at least 3 g/kg carbohydrate. It raises calories if needed to fit those floors. A nominal 1,200-calorie code floor is not a declaration that 1,200 calories is sufficient for you.

These are Pitch AI’s implementation choices, not universal nutrition requirements. The ISSN protein position stand describes about 1.4–2.0 g/kg/day as sufficient for most exercising people; the app’s starting values are higher. The sports nutrition position stand emphasizes matching fueling to the individual and the demands of training. A sports dietitian can help reconcile an estimate with actual needs.

How many calories should I eat to gain muscle or lean mass?

Select gain for a starting surplus, pair it with appropriate resistance training, and monitor the longer-term response. “Lean mass” includes more than muscle, and neither a calculator nor a scale can guarantee muscle-only gain. The estimate does not measure body composition.

How many calories should I eat to lose weight?

Select lose only if weight loss is appropriate for your health and training. The app’s fueling floors may prevent the requested deficit. Do not remove those safeguards simply to chase the displayed rate; discuss an unsuitable result with a qualified dietitian.

Why don’t you ask for height, sex, or activity?

The current Plan logic does not use those inputs in this calculation. Asking for unused information would imply precision the tool does not have. It also does not read your account, saved goals, food logs, or medical history.

Calculator data notice

We save your submitted email and consent time, plus your IP address, approximate IP-based location, device/browser details and PDF download-request activity, in a private calculator leads record. The email is submitted, not ownership-verified. This does not create a Pitch AI account or subscribe you to marketing.

An essential browser cookie remembers access for seven days. Contact details expire one year after the latest submission; raw IP, location and user-agent details expire after 30 days and are removed during scheduled cleanup. Hosting services may retain their own operational logs and backups. Contact Support for access or deletion requests.

Your entered weights, weight history, goal, and calculated calorie/macro targets stay in this page’s memory. They are not sent to our lead database, added to the URL, or stored in local storage. Reloading clears those inputs. Downloading creates a private PDF copy you control; the PDF contains your weight and plan, but no email or location.