Your daily calories =
your bodyweight × your goal
The simplest calorie calculation method: one number in, one number out. No formulas, no apps, no nutrition degree.
How the bodyweight calorie method works
Most calorie calculators use complex formulas - age, height, activity coefficients, metabolic rate adjustments. The bodyweight multiplier method strips all of that out. Your bodyweight in pounds is your baseline. Multiply it by a number based on your goal, and you have your daily calorie target. It's the approach popularised by coaches like Alex Hormozi and widely used for its simplicity and reliability.
The multipliers
Adjust ±1 for low or high activity. Protein target: 1g per pound of bodyweight per day.
You don't need to weigh your food to the gram or track every micro. You get two numbers - daily calories and daily protein - and those are genuinely sufficient for most people to make consistent progress toward their goal.
FitLog uses these exact multipliers. The calculator above gives you your targets instantly. Once you have them, you can track your meals each day to see whether you're hitting them.
Why calories and protein are the only numbers that matter
Calories determine whether you gain, maintain, or lose weight. Protein determines whether the weight you lose comes from fat or muscle - and it keeps you fuller for longer. Everything else - fat grams, carb splits, fiber, sugar - adds complexity without meaningfully changing the outcome for most people.
FitLog tracks calories and protein. That's it. The simplicity is the point - the best tracker is the one you actually use every day.