Free Tool

Get Your Exact Numbers.

Answer 4 questions. Get your personalised calorie target, protein, fat and carb targets — built on the science that actually works.

1
Profile
2
Body
3
Goal
4
Results
Step 01 of 03

Your Profile

Please enter your name.
Please enter a valid age (16–80).
CM
FT IN
Please enter a valid height.
Step 02 of 03

Body & Lifestyle

Please enter your current weight.
Please enter your target weight.
Sedentary
Desk job — minimal movement outside of training
Lightly Active
Training 3–4×/week, moderate daily steps
Moderately Active
Training 4–5×/week, active job or 10k+ steps daily
Very Active
Training 6×/week or highly physical work
Step 03 of 03

Your Goal

Phase 1 — Fat Loss
Phase 2 — Maintenance
Phase 3 — Lean Build
Deficit Size
Light
300
kcal / day
Easier adherence. Slower but sustainable.
Suggested
Medium
500
kcal / day
Optimal balance of speed and muscle retention.
Hard
700
kcal / day
Faster results. Demands strict tracking.
Your Blueprint
Your Plan
Phase 1 — Fat Loss
Daily Calorie Target
0
kcal / day
Protein
0
grams
Carbs
0
grams
Fat
0
grams
Key Numbers
Estimated TDEE —
Daily Deficit / Surplus —
Protein per kg (target) —
Estimated weekly change —
!
A Note on These Numbers

These targets are a calibrated starting point, not a precise prescription. No formula can account for your individual metabolism. For best results, weigh yourself daily for 2 weeks and track the 7-day average. If the trend does not match the expected rate of change, adjust calories by 100–150 kcal and reassess.

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