Macro & Calorie Calculator

STEP 1 OF 6
17%
👤

What's your gender?

Affects how we calculate your base metabolic rate

♂️
Male
♀️
Female
📏

What's your height?

Slide to select your height

170 cm
⚖️

What's your weight?

Slide to select your weight

75 kg
🏃

How active are you?

Be honest — this affects your calorie target significantly

🛋️
SedentaryLittle to no exercise, desk job
🚶
Lightly ActiveLight exercise 1–2 days/week
💪
Moderately ActiveExercise 3–5 days/week
🔥
Very ActiveIntense exercise 6–7 days/week
🎯

What's your goal?

This sets your calorie target above or below maintenance

🔥
Lose FatModerate deficit to preserve muscle
⚖️
MaintainStay at your current weight
💪
Build MuscleLean surplus to minimise fat gain
🍽️

How many meals per day?

We'll split your macros evenly across your meals

2️⃣
2 Meals
3️⃣
3 Meals
4️⃣
4 Meals
5️⃣
5 Meals

Your Daily Targets

Personalised to your body, activity, and goal

BMR
--
kcal/day
TDEE
--
kcal/day
Target
--
kcal/day
Your Daily Calories
--
-- kcal
🥩
Protein
--g
-- kcal
Builds & preserves muscle during fat loss
🍚
Carbs
--g
-- kcal
Fuels your training and daily energy
🥑
Fats
--g
-- kcal
Supports hormones and nutrient absorption

Want a full fat loss plan?

Get the complete system — nutrition, training, tracking, and more.

View The Plan →

Check your body fat too

Take the free 60-second body fat quiz for your estimated percentage.

Take The Quiz →