Calorie Calculator
& Meal Plan Builder
Step 1 of 8
Your name
So your results and plan feel built specifically for you.
Step 2 of 8
Primary goal
This determines your calorie target and macro split.
Lose body fat
Strip fat while preserving lean muscle
Build muscle
Add size without unnecessary fat gain
Maintenance
Sustain your physique and optimise performance
Step 3 of 8
Sex
Calorie baselines differ between males and females.
Male
Female
Step 4 of 8
Age & height
Used to calculate your Basal Metabolic Rate.
yrs
cm
Step 5 of 8
Current bodyweight
A key variable in your total daily energy expenditure.
kg
← Back
Step 6 of 8
Daily activity level
Outside of planned sessions — your typical daily movement.
Sedentary
Desk job, minimal walking
Lightly active
Some walking, 1–2 sessions per week
Moderately active
3–5 training sessions per week
Very active
Hard training most days or physical job
Step 7 of 8
Training experience
Training age affects how you respond to programming and nutrition.
Under 1 year
Still building the foundation
1–3 years
Consistent, but progress has slowed
3+ years
Experienced — the missing piece has been the system
Step 8 of 8
Meals per day
This structures how your daily targets are distributed across your plan.
3 meals
Breakfast, lunch, dinner
4 meals
3 main meals plus one snack
5 meals
3 meals plus pre and post-training
Calculating your targets
Your results
Your daily targets
Daily calories
—
kcal / day
Adjustment
—
kcal / week
—
Protein g
—
Carbs g
—
Fats g
Important notice
These figures are estimates based on population-level calculations and are intended for informational purposes only. They do not constitute medical or nutritional advice and are not a substitute for guidance from a qualified healthcare or nutrition professional. If you have an underlying health condition, are pregnant, or have specific dietary requirements, please consult your GP or a registered dietitian before making any changes to your diet.
Unlock your free personalised meal plan
A full day of meals built around your exact targets. Real food, proper portions, timed around your training.
Every meal mapped to your calorie and macro targets
Protein distributed to support muscle protein synthesis throughout the day
Training day and rest day versions included
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Meal plan unlocked
Your plan
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Take it further
Your targets are set.
Now you need the system.
Now you need the system.
Knowing your numbers is step one. Most people have tried that part. What's missing is a fully managed system — where your training, nutrition, health markers, and accountability work together as one precise approach built around you.
Bespoke training programme built around your physique gaps and goals
Nutrition managed with the same precision as your training — not a generic template
Daily check-ins, data tracking, and adjustments based on how your body actually responds
Health markers, sleep, stress, and recovery managed as performance metrics
Data sources & methodology
Nutritional values are sourced from the USDA FoodData Central database (U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central, fdc.nal.usda.gov), published under CC0 1.0 Universal public domain licence. Values are expressed per 100g edible portion. Individual food composition may vary depending on preparation method, cooking time, and product brand. These figures are not intended for use as nutrition labelling and should not replace professional dietary advice.
Calorie and macro targets are calculated using the Mifflin-St Jeor equation (Mifflin MD et al., 1990, Journal of the American Dietetic Association), the most widely validated predictive formula for resting metabolic rate in adults. Activity multipliers are based on the Harris-Benedict activity factor scale. All outputs are population-level estimates. Individual requirements may vary based on body composition, health status, metabolic rate, and other factors. These results are a starting point, not a final prescription. Real-world progress should always be used to guide any adjustments.
Calorie and macro targets are calculated using the Mifflin-St Jeor equation (Mifflin MD et al., 1990, Journal of the American Dietetic Association), the most widely validated predictive formula for resting metabolic rate in adults. Activity multipliers are based on the Harris-Benedict activity factor scale. All outputs are population-level estimates. Individual requirements may vary based on body composition, health status, metabolic rate, and other factors. These results are a starting point, not a final prescription. Real-world progress should always be used to guide any adjustments.