Calorie & Macro Calculator

Build the Body · Build the Mind · Build the Life

Find the calories and protein that fit your goal, then use the first-two-weeks plan to put them into practice. Your numbers update as you type. Example values shown

Units

kg / cm st / ft

Sex

Male Female

Age

yrs

Height

Weight

Height

Weight

How active is a normal week?

Be honest here. Most people overestimate. If you're unsure, pick the lower option.

Goal

Lose fat Recomp Maintain Build muscle

Pace

Gentle Steady Faster

Steady is the sweet spot for most people: noticeable progress while keeping your strength and your sanity.

Pace

Lean Standard

Lean keeps fat gain low. Standard suits beginners or anyone who struggles to gain weight.

Your daily target

0kcal / day

Lose fat · Steady

Protein0g0 kcal

Carbs0g0 kcal

Fat0g0 kcal

Maintenance

kcal to stay the same

Expected change

per week

In 12 weeks

roughly

Your first two weeks

Knowing the numbers is the easy part

Hitting them on a busy week, at a family meal or after a bad day is where most people fall off. That's what coaching fixes: a plan built around your job, your schedule and your life, with someone keeping you on track.

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How it works: maintenance is estimated with the Mifflin-St Jeor equation multiplied by your activity level. Protein is set at 1g per lb of bodyweight (1.2g per lb on a standard muscle-building phase), capped at 200g, fat at 20% of calories (at least 0.6g per kg), and carbs fill the rest. Weekly change assumes roughly 7,700 kcal per kg of body weight.

Please note: these are estimates for healthy adults, not medical advice. Real bodies vary, so use your weight trend over 2–3 weeks to adjust. Speak to your GP before changing your diet if you have a medical condition, are pregnant, or have a history of disordered eating.