Free tool

Find your numbers.

A few quick inputs and you'll see exactly how many calories and macros you need each day to hit your goal.

1Tell us about you

All in confidence, nothing's saved or sent.

Gender
Units
yrs
kg
cm
Workouts / week
4/ week
%

Based on the Mifflin–St Jeor equation. Estimates only.

Your daily targets To maintain
2,180
calories a day to hit your goal
BMR
1,640kcal
At complete rest
TDEE
2,430kcal
Total daily burn
Daily macros
Protein
165g
30% of intake
Carbs
205g
40% of intake
Fat
70g
30% of intake
Water 3.1 L Fibre 32 g
Example figures. Your live numbers appear after you calculate.
Make it real

Now match it to a plan.

Same chef made menu, portioned three ways. Pick the one that lines up with the numbers above.

Lifestyle
350–450 cal

The easy way to eat well when life's busy.

Losing weight & eating clean
Performance
500–650 cal

Higher carbs for higher energy and training days.

Training hard & active sessions
Recovery
570–670 cal

Higher protein to support recovery.

Building muscle & staying full
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Estimates only. These figures are a starting point, not medical advice. Consult your doctor before acting on these numbers.

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