What's your goal?
Select the option that best describes what you want to achieve.
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Lose Fat
Reduce body fat with a sustainable calorie deficit while preserving muscle.
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Build Muscle
Gain lean muscle mass with a controlled calorie surplus and higher protein.
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Maintain Weight
Find your maintenance calories to sustain your current weight and performance.
Your Details
Enter your personal information to calculate your needs.
Activity Level
Be honest — this makes a big difference to your results.
Sedentary
Desk job, little to no exercise
Lightly Active
Light exercise 1-3 days per week
Moderately Active
Moderate exercise 3-5 days per week
Very Active
Hard exercise 6-7 days per week or physical job
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Get Your Macros
Your results are ready. Enter your email to reveal your personalised macro breakdown.
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Daily Calorie Target
0kcal
Fat Loss
Basal Metabolic Rate (BMR)0 kcal
Maintenance Calories (TDEE)0 kcal
Daily Adjustment0 kcal
BMI0
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