Nutrinaut Tool
Calorie Needs for Office Workers
Plan calorie intake for desk-heavy routines using body metrics and realistic daily steps.
Estimate your target
How to use this
- Use your real average steps from the past 7 days (not a single best day).
- Run your target for 2 weeks before adjusting.
- If scale trend stalls for 14+ days, adjust by ~100–150 kcal.
FAQ
Why are office calories different from general calculators?
Desk-heavy schedules usually reduce non-exercise movement. Step-aware adjustment keeps estimates more realistic.
Should I eat back workout calories?
Usually only partially. Start with your daily target, then adjust based on recovery and 2–3 week bodyweight trend.
