— FREE TOOL —
Calorie & Macro
Calculator
Get a personalised estimate of your daily calorie needs and macronutrient targets — based on your body, activity level, and goals.
UNDERSTANDING YOUR RESULTS
What do these
numbers actually mean?
Your results are a solid starting point — but numbers alone don't tell the whole story. Here's how to make sense of what you're seeing.
Remember: these are estimates. Your actual needs depend on factors like sleep, stress, hormones, and genetics that no calculator can fully account for.
TDEE — Total Daily Energy Expenditure
The total calories your body burns in a day, including exercise. This is your maintenance number — eat at this level to hold your current weight.
Calorie deficit for weight loss
A 500 kcal daily deficit creates roughly 0.5kg of weight loss per week — a sustainable, evidence-based rate. Going lower than this can backfire.
Protein
Essential for muscle repair, satiety, and metabolism. Most people don't eat enough — especially when in a calorie deficit. Prioritise it at every meal.
Carbohydrates
Your body's preferred energy source. Focus on quality — wholegrains, legumes, fruits, and vegetables — rather than cutting them out entirely.
Fats
Critical for hormone health, brain function, and absorbing fat-soluble vitamins. Choose unsaturated sources like avocado, nuts, and olive oil.