Free tools
Your calorie and protein targets in 2 minutes
Enter your age, height, weight and how active you are. See the numbers, then see what a day of eating at those numbers looks like. Free, no sign-up.
Step 1
Your daily macros
Enter your sex, weight, height, age and goal to get your maintenance calories and daily macros — plus a recipe that fits.
Your daily targets
- Resting burn
- —
- Maintenance
- 2,730 kcal
- BMI
- —
Eating 2,180 kcal is about 550 below maintenance.
Rough estimate — add your sex, height, age for a more accurate one.
An estimate to get you started (Mifflin–St Jeor) — not medical advice. Your coach fine-tunes it from your weigh-ins.
Chocolate protein smoothie
32g protein · 340 kcal
Step 2
A full day of eating
Veg or non-veg, cutting or bulking — the same simple European-style meals, sized to your target.
Holding steady while you live your life.
Quark, Oats & Berries
Twice the protein of a typical cereal breakfast — five minutes, no cooking.
Lentil & Feta Salad Bowl
Lentils plus cheese make a complete-protein lunch that travels well to the office.
Skyr with Walnuts & Apple
The 4pm slump snack that keeps you out of the biscuit tin at your desk.
Halloumi, Chickpea & Roast Vegetable Tray
One tray, thirty minutes — a vegetarian dinner that closes the day’s protein gap.
Step 3
Where your energy goes
See how food, movement and daily activity add up, and why small changes matter.
20% · Average
Calorie deficit
Calories Out outweighs Calories In — a steady deficit for fat loss.