Free calorie + macro estimator

Fuel your goal.
Keep it simple.

Tell us about your normal day, your sport and your weekly training. We'll give you a sensible calorie and macro starting point — without pretending your body is a spreadsheet.

Calculate mine

About 2 minutes

Your starting point.

Enter active training time only. Leave out changing, long explanations and time sitting out.

01 Your details

Choose your weight unit

Choose your height unit

Energy equation

Female equationMale equation

The evidence uses female and male body categories, not gender identity. These equations are not validated for every circumstance, including some hormone treatment or transition contexts. Running both may give a rough bracket, but discuss it with a registered dietitian rather than treating that range as validated.

Age yearsHeight cmCurrent weight kgUsed to estimate calories and exercise energy.

02 Your normal dayMovement outside the exercise you add belowDo not count gym sessions or sport here — we add those separately.

03 Your sport and exercise

Activity 1Active hours per week

0 active hours/week

Jiu-Jitsu? Add drilling and rolling as separate rows when the intensity is very different.

Conservative exercise setting: We only add 50% of the estimated net exercise calories. This keeps the starting figure cautious, but it cannot guarantee a deficit — your 2–3 week weight trend is the check.

04 Your goal

Steady fat lossA conservative everyday deficitFaster fat lossA larger, capped deficitMaintain weightSupport your current weightWeight gainA modest, capped surplus

Protein reference

We'll use your current weight because you selected maintenance.

Before you calculate

This tool is for adults aged 19–59, matching the adult activity dataset used. It is not suitable during pregnancy or breastfeeding, for weight-cutting or dehydration, or a medical condition that needs clinical nutrition advice. If you have kidney disease, follow a protein-restricted diet or have been advised to change your protein intake, ask your GP or dietitian before using the protein figure. Do not use it if you have an active eating disorder, are recovering from one, or calorie tracking is triggering, unless your clinical team advises it.

Now make it easier

Fresh meals. Clear macros.
No washing up.

Choose your meals

Fuel your goal.Keep it simple.

Your starting point.

Fresh meals. Clear macros.No washing up.

Fuel your goal.
Keep it simple.

Fresh meals. Clear macros.
No washing up.