Take the guesswork
out of your nutrition.
Find a starting calorie intake and daily protein target.
Then build habits you can stick with.
A little about you
Consider your job, steps and training together. If you’re between options, start with the lower one.
For generally healthy adults aged 18+. This general tool is not suitable during pregnancy or breastfeeding, or where a medical condition or eating disorder requires individual nutrition advice.
Your numbers.
Your next step.
Fill in your details to get:
- A daily calorie starting point
- A practical protein target
- Simple advice for using both
No email required. The calculator processes your entries on this device and does not submit or save them.
A starting point for you.
Put it into practice
Aim for consistency over the next 2 to 3 weeks. Review your average weight trend, training and hunger before making a small adjustment. Water changes can mask progress.
Spread protein across meals. Keep fruit, veg, carbohydrates and fats in the picture too.
Need a plan to go with the numbers?
Get training, nutrition guidance and weekly check-ins tailored to your goals and your life.
Request a consultation Or message Tom on WhatsAppHow are these estimates worked out?
Calories use the Mifflin–St Jeor resting energy equation with an activity multiplier. Activity descriptions are approximate; the multiplier and goal adjustments are practical starting assumptions, not measurements of your metabolism.
Fat loss uses a 15% reduction from estimated maintenance, capped at 400 kcal. Muscle gain uses a modest 5% increase. Maintenance uses the activity-adjusted estimate. Calories are rounded to the nearest 50 kcal.
Protein is calculated at 1.6 g per kg of current body weight and rounded to the nearest 5 g, a useful starting target for healthy adults doing resistance training. Read the protein research. Individual needs vary, and a target based on current weight can be less useful at higher body weights.
The equation has male and female coefficients and may be less representative for people receiving gender-affirming hormone treatment or with unusually high muscle mass. This tool does not assess whether weight loss is appropriate. It withholds estimates for a BMI below 18.5, and fat-loss targets below its conservative display limits of 1,500 kcal for men or 1,200 kcal for women. These are tool limits, not personalised safe minimums.
Use your actual progress to refine the estimate. Do not add exercise calories again: your selected activity level already includes them.