Calculator
Calories and macros, worked out in a minute.
Move the sliders for a daily target and a protein, carb and fat split for your goal. Bring the numbers to a free call and we’ll fit them to your week.
Activity
Goal
Daily target1,560calories a day
Protein
112 g
29%
Carbs
161 g
41%
Fat
52 g
30%
Per meal
About 520 kcal · 37 g protein · 54 g carbs · 17 g fat
Resting: 1,419 kcalWith activity: 1,951 kcal
A starting estimate from the Mifflin-St Jeor equation, not medical advice. Pregnant, under 18 or managing a condition? Talk to a dietitian before changing how you eat.
Reading the result
What the numbers mean.
Protein
1.6 g per kilo of body weight protects muscle while you lose fat and helps you build it. Spread it over your meals.
Carbs
What’s left after protein and fat. Whole grains, fruit, beans and potatoes, timed around when you’re most active.
Fat
About 30% of calories, mostly from olive oil, nuts, seeds, fish and avocado. Below 20% and hormones and hunger suffer.