Free calorie & macro calculator
Know your numbers before you change anything.
This gives you an estimate of the calories your body uses in a day, plus daily protein, fat, carb and fiber targets. Use it as a starting baseline, not a verdict.
Your details
Your details are used to work out your numbers and to email you your results.
Your results
Enter your details to work out your maintenance calories, a gentle fat-loss option and your daily macro targets.
How to use these numbers
01
Start at maintenance
Eat at your maintenance number for two weeks and track EVERYTHING! Most of us eat far more than we think and tracking can be an eye opener
02
Protein first
When you start just focus on hitting your daily protein and total calorie targets. You do not need to micromanage carbs and fats at this stage.
03
Adjust slowly
If fat loss is the goal, use the gentle fat-loss number. Aggressive deficits are hard to maintain and don't support muscle growth, sleep and energy.
What a calculator can't tell you
These formulas are population estimates. They don't know your training history, your sleep, your stress load, your medication, or how your body has changed through perimenopause. They are a starting point for you to experiement with, not a prescription.
This is general education and not medical advice. If you have a medical condition or are taking medication, speak with your doctor before changing how you eat.
Want help turning the numbers into a plan?
A complimentary 30-minute conversation about where you are, what you've tried, and what would actually work in your week.
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