Free calculator

What should you actually be eating?

Get your daily calories and your protein, carbs and fats worked out for your body and your goal.

Takes about 60 seconds
Built on the same maths I use with my clients
Your full breakdown is emailed to you

For adults aged 18 and over. Estimates only, not medical advice.

Step 1 of 5

About you

Your sex and age change how much energy your body burns at rest.

Sex

Male Female

Age

years

Step 2 of 5

Height and weight

Use today's honest numbers, not the ones you wish were true.

Units

kg and cm Stone and feet

Height

Weight

Step 3 of 5

How active are you?

Most people rate themselves too high. If you're stuck between two, pick the lower one.

Activity level Mostly sedentaryDesk job, little or no exercise Lightly activeTraining 1 to 3 days a week Moderately activeTraining 3 to 5 days a week Very activeHard training 6 to 7 days a week, or a physical job Athlete levelTwice a day training, or a heavy labour job plus training

Step 4 of 5

What's your goal?

This sets whether your calories sit below, at or above maintenance.

Goal Lose fatA moderate deficit you can actually stick to MaintainHold your weight and train hard Build muscleA small surplus to fuel growth without piling on fat

Last step

Where should I send your plan?

Your numbers are ready. Pop your details in to see them and get the full breakdown by email.

First name

Email address

Your details are stored with MailerLite, my email provider, and I never sell them. How I use your data

Your results

Your daily targets

Goal

0kcal

Your macros

Protein0 g

Carbs0 g

Fats0 g

How these numbers were worked out

Resting energy uses the Mifflin St Jeor equation, which is widely used and generally one of the more accurate for the general population.
That is multiplied by your activity level to estimate maintenance calories.
Fat loss sits about 20% under maintenance. Building muscle sits about 10% over.
Protein is set from your body weight. Fats take about 25% of calories. Carbs fill the rest.

It is an estimate. Real life varies by a few hundred calories either way, so treat it as a starting point. Track your weight and energy for 2 to 3 weeks and adjust.