Calorie & Macro Estimator
A starting point for your daily calories and macros
Enter a few details to estimate your daily energy needs and a protein, carbohydrate and fat split for your goal. These are evidence-based estimates, not a personalised plan, and equations can be off by up to 20%. Use them as a starting point and adjust to real-world results.
Want this built around your real food, not an equation?
These numbers are a guide. A food diary analysis turns what you actually eat into a personalised report, with your macros, key nutrients and the changes that will make the biggest difference.
These are numbers in grams and calories. To see how they translate into the balance of your plate across training days, try the Performance Meal Wheel.
This estimator provides general nutritional guidance for education only, based on the Harris-Benedict equation. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. It is not suitable for under-18s, during pregnancy or breastfeeding, or for anyone with a history of disordered eating, who should seek personalised professional support. Always check with a qualified professional before making significant changes.