Free calorie & macro calculator
Built by Jemma, our Accredited Sports Nutritionist, using the same method we use to set up every coaching client. Get your maintenance calories and daily macros in a couple of minutes.
We use published research values for the energy cost of each type of exercise, scaled to your own metabolism and counting only what you burn on top of resting. That's why a beginner and an experienced lifter get different numbers. We don't use fitness watch figures, because research shows they're often well off when it comes to calories burned.
Every calculator is an estimate, because every body is different. Track consistently for 2–3 weeks and watch your weekly average weight, not single weigh-ins. If it's not moving the way you'd expect, adjust from there. That fine-tuning is exactly what we do with our coaching clients at every check-in.
We never go more than 20% below maintenance or below your BMR, and we keep surpluses small at 5–10%. Faster isn't better if you can't stick to it, and eating too little makes training, energy, mood and hunger harder to manage.
This calculator gives general information only and isn't medical or dietary advice for your individual situation. If you're under 18, pregnant or breastfeeding, have a medical condition, or have a history of disordered eating, please speak with a health professional before changing how you eat.
Got your numbers? Here's the next step.
Numbers are the start. Coaching is the difference.
We'll fine-tune your targets to how your body actually responds, build your training around your life, and keep you on track with real check-ins. Start with a free chat.
Free and no obligation. Held online via Google Meet.