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Calorie, protein and activity calculators

Six calculators to find out what you burn, what suits your goal and what your activity adds up to.

They use the same math as the Evzia app.

Calories and protein

  • Maintenance calories

    What you burn on a typical day, from the Mifflin-St Jeor equation, your steps and your exercise. And if you’ve been logging your food and weighing yourself for two weeks or more, your real maintenance from your own data.

    Needs: sex, age, height, weight and how much you walk.

  • Calories for your goal

    The calories and protein that fit your goal, whether that’s losing weight, maintaining or gaining muscle: three paces, an approximate date and the app’s safety limits.

    Needs: sex, age, height, weight, how much you walk and your goal.

  • Protein per day

    The grams of protein you need each day for your weight and your goal, and how much protein everyday portions of food have.

    Needs: weight, height and goal.

Activity

  • Steps to calories

    The kilometers and net calories of your steps for your weight and height, plus a table from 5,000 to 20,000 steps.

    Needs: steps, weight and height.

  • Treadmill calories

    The net calories of a treadmill session from the speed, the incline and the minutes, walking or running.

    Needs: weight, speed, incline and minutes.

  • Calories by activity

    The net calories of cycling, swimming, padel, Pilates and more, by intensity and minutes.

    Needs: activity, intensity, minutes and weight.

How they’re built

  • They use the same code as the app: if a calculation changes in the app, it changes here too.
  • They run in your browser: nothing you type is sent or saved.
  • Each one explains its formula, includes a worked example with a made-up person and cites its sources: published studies and tables.
  • They’re estimates, not medical advice. If you have a health condition, are pregnant or are breastfeeding, talk to your doctor or a registered dietitian before changing what you eat.

Evzia does it for you every day from what you log

In the app you log what you eat with a photo or a sentence, and Evzia adds up your calories and protein, your steps and your exercise. After about two weeks of logging and weighing yourself often, it estimates your real maintenance from what you eat and what you weigh. Only you change your goal.

Download on the App Store

Android? Coming soon to Google Play. Meanwhile, try it in your browser.

By Alberto López · reviewed on