What this is for
A useful estimate, not a magic number.
This tool gives you a practical starting point based on your age, sex, height, bodyweight, activity, and training goal. From there, your real-world progress still matters most.
Use this tool to estimate maintenance calories, set a realistic target, and see how your goal lines up with performance, adherence, and the six-week training block.
This tool gives you a practical starting point based on your age, sex, height, bodyweight, activity, and training goal. From there, your real-world progress still matters most.
Strength sits at maintenance or a slight surplus. Cardio sits at maintenance. Body composition uses a calorie deficit and a weekly rate-of-loss slider to keep the cut realistic.
Enter your details below. Results update instantly.
Hit protein first, then use carbs and fats to round out the target and support training quality, recovery, and adherence.
Note: Body composition mode uses a calorie deficit. Strength mode prioritises performance with maintenance to slight surplus. Cardio mode sits at maintenance.
Private member resource. Built to support clearer decisions around training, fuelling, and realistic progress.