A first estimate from your profile.
When you start, Holymp calculates an initial calorie need from your data and your goal, so you can begin right away.
HOLYMPMetabolism and macros · Premium
Your maintenance calories, calculated from your data.
Calorie formulas are only a starting point. Holymp estimates your maintenance calories from what you actually eat and how your weight changes, then suggests how to adapt calories and macros.
How it works
Calorie needs are not the same for everyone.
Formulas start from age, sex, height, weight and activity level. Two people with the same data can need a few hundred calories more or less: that is why you can follow the “right” target and see no change on the scale.
Learned maintenance.
Week after week Holymp compares the calories you log with your weight trend and works out how many you really burn, with a reliability indicator.
Automatic macros.
When your weight is not moving in the direction you chose, Holymp suggests a small calorie and macro adjustment. You see it first and decide whether to apply it.
Reliability
How reliable the estimate is.
If data is missing, it says so
If your diary has too many empty days or there are few weigh-ins, Holymp does not invent a number: it tells you what it needs for a reliable estimate.
It waits when there is a temporary explanation
A weekend out or a few days of water retention do not trigger adjustments: Holymp waits until the data is readable again.
What you need to use it
Log your meals consistently and weigh yourself a few times a week. You don’t need perfection: you need regularity.
FAQ
Questions about maintenance calories.
What are maintenance calories?
The calories at which your weight stays stable, also called TDEE (total daily energy expenditure). Eat less and you lose weight, eat more and you gain.
How do I calculate my maintenance calories?
Usually with a formula based on age, sex, height, weight and activity. Holymp starts there and then corrects the estimate with your real meals and weigh-ins.
How long until the estimate is reliable?
A few weeks of diary and weigh-ins. Holymp always shows how reliable the estimate is.
Do I have to use automatic macros?
No. You can keep your targets and use maintenance just as information.
Keep exploring
Two ingredients: diary and scale.
Maintenance is calculated from the meals in your food diary and your weigh-ins. This is where you log them.
Available on Android
Train, eat better and see your progress in one app.
