No guesswork. No generic advice. Your personalised calorie and macro targets in under 2 minutes — built around your body, your goal, and your ambition.
YouActivityGoalResults
Step 1 of 3
Tell me about you
The basics — so the numbers are actually built around your body, not a generic chart.
Sex
Male
Female
Please enter your age (18–80)
Please enter your height in cm
Please enter your weight in kg
Step 2 of 3
How active are you?
Be honest here — most people overestimate this and it skews everything. Think about your average week, not your best one.
Activity level
Mostly desk-based
Little to no planned exercise, not on your feet much
Lightly active
Exercise once or twice a week, fairly active day-to-day
Moderately active
Exercise 3–4 times a week, decent step count most days
Very active
Training 5–6 times a week or a physically demanding job
Gym sessions per weekThis helps calibrate your calorie target more accurately
3
sessions
Step 3 of 3
What are you working towards?
Pick the one that feels most true right now. There's no wrong answer — your macros will be built around it.
Lose weight
Drop body fat without sacrificing performance, energy, or the things you enjoy
Stay where I am
Keep my weight stable while continuing to build fitness, strength, and consistency
Get stronger
Build serious strength and muscle with a controlled, deliberate approach
Train for an event
Fuelling for a race, event, or performance goal — output is the priority
Daily calories
2,150
to reach your goal
Protein
155g
per day
Carbs
220g
per day
Fat
58g
per day
🔒
Your results are ready
Enter your details to unlock your personalised calorie and macro targets — plus I'll send you practical tips on how to actually hit them.
Please enter your first name
Please enter a valid email address
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Your daily calorie target
—
to reach your goal
Protein
—
grams / day
Carbs
—
grams / day
Fat
—
grams / day
Your daily protein blueprint
These are suggestions, not rules. Mix and match based on what works for your day. The goal is hitting the total — not following this exactly.
Want me to turn this into a real plan?
Numbers are a starting point. Building a plan around your actual life, your training, and your standards — and having someone in your corner who gets it — that's where real results come from. If you want to know exactly how to build around these numbers, book a free 30-minute call. No pressure, no pitch. Just an honest conversation about what you're working towards.
Calculated using the Mifflin-St Jeor formula — the most validated method for estimating calorie needs. These are a solid starting point, not a rigid prescription. Your body is individual and numbers may need adjusting over time. If you have any medical conditions, speak to your GP before making significant dietary changes.