Free tool

How many calories do you need?

Pop your details in and you'll get your daily calories, plus a protein, carbs and fat split for your goal.

Gender

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal (optional)

⚠️ These results are estimates based on scientific calculators. Individual results may vary.

References:
1. Institute of Medicine (US) Panel on Macronutrients. Dietary Reference Intakes. 2005.
2. Trexler ET, Smith-Ryan AE, et al. Metabolic adaptation to weight loss. J Int Soc Sports Nutr. 2014.

Got your number?

How to hit that number every day: protein, tracking, the 80/20 rule and a meal plan prompt.

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