Calculate your daily calorie and macronutrient needs based on your goals.
BASIC DETAILS
Gender
Male
Female
Age (years)
Weight (kg)
Height (cm)
Are you currently in an energy deficit (i.e., currently losing weight)?
No
Yes
Body Fat Estimate
No
Yes
ACTIVITY, GOALS & PREFERENCES
Activity Level
Mostly Sedentary (<5k steps) + Strength Training
Sedentary (<5,000 steps/day)
Lightly Active (5,000-10,000 steps) + Strength Training
Active (10,000-15,000 steps) + Strength Training
Highly Active (15,000+ steps) + Strength Training
Primary Goal
Cutting (Fat Loss)
Bulking (Muscle Gain)
Recomposition (Maintenance)
Target Body Weight (kg)
Cutting Rate
Rate: 0.75% per week
0.6 kg/week
Fat Intake Preference
Standard
Lower Side
Higher Side
Calorie and Macro Cycling
No - Same macros daily
Two higher-calorie days per week
Three higher-calorie days per week
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Physique Transformations
Women's Bikini Body
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Physique Transformations
Women's Bikini Body
Men's Beach Body
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Calorie Calculator
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