Get your personalised calorie target and macro breakdown in under a minute. No account, no email required.
Your details
Male
Female
Activity level
Sedentary
Desk job, little to no exercise
Light activity
Light exercise 1–3 days a week
Moderate activity
Moderate exercise 3–5 days a week
Active
Hard exercise 6–7 days a week
Very active
Physical job or twice-daily training
Your goal
Fat Loss
Maintain
Muscle Gain
Your numbers
Fill in your details to see your calorie and macro targets.
BMRCalories at rest
—
TDEEMaintenance calories
—
Daily Calorie Target
—kcal
Protein
— g
Carbs
— g
Fat
— g
Suggested meal split
Breakfast
— kcal
Lunch
— kcal
Dinner
— kcal
Snack
— kcal
Estimates use the Mifflin-St Jeor formula and are a starting point, not a prescription. Recalculate every few weeks as your weight and activity change. This tool is educational and does not replace advice from a doctor or registered dietitian.
Want the full 12-week plan built around these numbers?
The program turns your targets into a real week-by-week plan — food ideas, habit coaching, and progress tracking included.