Calorie Calculator

Calorie Calculator

Calorie Calculator


calorie calculatorUpon getting a new Beachbody fitness program (i.e. P90X2, Insanity, or Body Beast), you’re given a fitness and nutrition guide.  In my opinion, the nutrition guide seems a little daunting, especially when trying to calculate your daily caloric intake.  Wouldn’t it be easier to just plug in your weight, calorie deficit/surplus, and let the formula do the rest?…

YOU’RE IN LUCK!  The teamGENESIS Calorie Calculator is just that, and it is located on the upper right side of the sidebar (or from the dropdown menu if you’re viewing this mobile).  The calculations on the back end are a bit tricky, but once I got it going, I was super excited to make this tool available.  Using the P90X2 caloric intake formula, we give you a breakdown of not only the recommended calories for your goals, but the grams of (Protein | Carbs | Fat) for you to plug into MyFitnessPal (MFP).

This seems to be a very accurate starting point for most.  As you continue in your fitness journey and your body begins to change, you may need to modify this number to your own personal preferences.


STEP 1: Enter your current weight

STEP 2: Enter your desired goal (if you chose Maintain then skip Step 3)

STEP 3: Input your calorie deficit/surplus you’d like

*** Note – About 3500 calories equals one pound of body weight.  So, if you run a deficit of 600 calories a day over one week (assuming you workout 6 days), then theoretically you’d lose 1 pound.***

  • Lean Out (Hardcore) – If you’re really trying to cut and shred the fat (30lbs and above), you will want to pick a deficit up to 1,000 per day.
    • **Don’t use a calorie deficit that’s more than 1,000 calories a day.  If you go too long on too few calories, you lack the nutrients to properly recover from your workouts.  This can lead to any number of issues, including injury or a results plateau.  Remember that this is about sustainable results over a long period of time**
  • Lean Out (Basic) – If you are close to your ideal weight (10-20 lbs), then a 600 calorie deficit will allow you to probably meet that goal with its 1 lb/week fat loss.
  • Maintain – If you’re right where you want to be in weight but are just looking to tone up and stay fit, select your goal as “Maintain” and you’re good to go!
  • Gain Size – If you struggle to put on weight and want to gain some mass, you’ll want to factor in a surplus to your daily caloric intake.  The general rule of thumb is to add a 600-1000 calorie surplus to achieve your goal.
    • **If after 90 days you still don’t feel like you’re gaining the size you desire, up your intake and try again for another round of your fitness program.**
    • If you’re really looking to put on size, you’ve got to check out BODY BEAST! 

Now you have your daily calorie target for your weight, your deficit/surplus, and macro percentage/gram breakdown !  An average workout burn is already figured in, so don’t eat any extra workout calories (that would be double eating those calories).

Pretty sweet huh? From here, take the goal from the calorie calculator over to  Set up your custom goals and Fat Shredder percentages (Click here for more on MFP). Then watch the results go through the roof!

Bring it!

*the P90X2 formula in the teamGENESIS Calorie Calculator takes your weight multiplied by 10 for your Resting Metabolic Rate, adds 20% for average daily activity, and another 600 calories for any average workout burn.  The deficit/surplus is then subtracted from/added to that sum.  

Coach Brendan I am Certified Professional Coach and Entrepreneur with a passion for helping others master their health and fitness at home. Home Fitness Mastery is a way for me to lead by example to show you what's really possible when you combine the right mindset with world class, home fitness based programs like P90X to help you get amazing results in your life. READ MORE