Get your daily calorie and macro targets in under a minute. Punch in your details, pick your goal, and you'll walk away with the exact protein, carb and fat numbers to build your food around — the same starting point I use with my 1:1 clients. No gimmicks, no guesswork.
Used to estimate your resting metabolic rate.
Please fill in your age, height and weight with realistic numbers.
Fill in your details and hit calculate.
Your daily targets will appear right here.
These figures are general estimates based on the Mifflin-St Jeor equation and standard activity multipliers — a starting point, not a prescription. Your real needs shift with training, sleep, stress and how your body responds. Adjust based on 2–3 weeks of data, and check with a doctor before major dietary changes. Not medical advice.
A calculator gives you a starting point — not a life sentence. Here's how to actually put these numbers to work.
These are your daily numbers to aim for. Hit your protein first, fit carbs and fats around your day, and let the calories look after themselves. Close enough, most days, is the whole game.
One day proves nothing. Eat to your numbers consistently for two to three weeks, weigh in under the same conditions, and watch the trend — not the daily noise your body throws at you.
Progress stalled? Nudge the numbers and reassess. This is exactly what I do with clients — small, deliberate tweaks based on what your body's actually doing. No gimmicks, no guesswork.
No jargon, no biochemistry lecture. Here's what each number on your results card really means.
The calories your body burns just being alive — breathing, thinking, keeping the lights on. You'd burn roughly this much lying in bed all day doing absolutely nothing.
Your BMR plus everything else — walking, training, fidgeting, living your busy life. Eat around this number and your weight holds steady. It's the anchor everything else is built from.
Your calories divided into the three that matter: protein, carbs and fat. Same calories can build very different bodies — the split is where the magic actually happens.
You don't need to fear any of them. You just need to know what each one does, and roughly how much of it to eat.
The one that matters most. It builds and protects your muscle, keeps you full for hours, and it's the number I'd never let slip — especially when you're eating in a deficit. Spread it across your meals, roughly 20–40g a hit, and you're most of the way there.
Your body and brain's favourite fuel — not the enemy they've been made out to be. They power your training and your 3pm focus. Lean on the slower-burning ones (oats, rice, potato) and stack more of them around your workouts.
Non-negotiable for your hormones and for actually absorbing key nutrients. There's a floor you don't want to drop below, no matter how lean you're trying to get. Favour the good stuff — olive oil, nuts, avocado, oily fish.
A quick reference for building meals that actually hit your targets. Search for a food or filter by type.
| Food | Serving | Cal | Protein | Carbs | Fat |
|---|
Values are approximate, per the serving shown — a rough guide to get you close, not gospel. Always check the label on your own packet, because brands vary.
The numbers are the easy part. Here's how to make them stick in a real, busy week.
You can't adjust what you're not measuring. A food scale and a tracking app for two or three weeks will teach you more about your eating than any calculator ever will.
Same day, same time, same clothes — first thing in the morning is ideal. Then judge the weekly average, not one grumpy Tuesday after a salty dinner. Bodies fluctuate; trends don't lie.
Land your protein every day, drink two to three litres of water, and keep the whole thing consistent enough to actually sustain. Aim for 80% every day — that beats a perfect week followed by a blowout. Consistency beats perfection, every time.
You're a healthy adult who wants to improve your body composition, get stronger, fuel your training properly, or simply move past blind calorie counting and understand what you're actually eating. If that's you — dig in.
You're pregnant, you have any history of disordered eating, or you're managing a condition like kidney disease or Type 1 diabetes. Macros are a tool, not medical advice — and some situations need proper, personalised guidance from your doctor or an accredited dietitian, not a website calculator.
Numbers on a screen are the easy part. 1:1 coaching with LAP turns them into training, nutrition and weekly check-ins built around your real, busy life — so you stop starting over and finally start progressing. You bring the effort; I'll handle the plan.
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