Free tool
Calorie
& macro
calculator.
Mifflin-St Jeor, the formula most evidence-based coaches use. Plug in your numbers, get a starting point, and read the bit underneath about what to do with it.
Fill in your details on the left to see your daily targets.
Read this
What to actually do with the number.
/ It's a starting point
The maths is good, but it's a population average. Your real maintenance is whatever you eat across two weeks while your weight holds steady. Use the number, then adjust.
/ Average it across a week
Daily calories vary. Some days are higher, some lower. What matters is the seven-day average — chase that, not perfection at every meal.
/ Stalled? Don't crash
If progress flattens for two weeks, drop calories by 100-150 and add 1000-2000 steps. Slash-and-burn cuts cost you muscle and make rebound likely.
/ Protein is the lever
If you only get one macro right, get protein. The number we suggested is around 2.2g per kg of body weight — enough to hold muscle in a deficit.
/ Hunger isn't a sign you're winning
Aggressive deficits feel productive but rarely stick. A 300-500 kcal deficit is plenty for most. Slower is more sustainable, and the scale tells the truth eventually.
/ Track your training too
Calories without progressive overload is just dieting. The training stimulus is what makes the food count for muscle, not just weight loss.
Got the number?
The next step is matching the food to a training plan. Grab a free program below, or chat about doing the whole thing properly.