Hey! I love that you're taking this step in your health journey 🙌 This calculator will give you a simple starting point for your daily targets so you can fuel your body in a way that supports your goals. Just remember, these are estimates! The real magic comes from building consistent habits :)
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You
2
Activity
3
Goal
4
Preferences
Step 1 of 4
About you
The basics, used to calculate your personalized calorie and macro targets.
Female
Male
Step 2 of 4
Your activity
Try to be fairly accurate here, as your activity level has a direct impact on your calorie targets.
Mostly sitting
Desk job, driving, minimal walking throughout the day
Lightly active
Some walking, on your feet occasionally throughout the day
Moderately active
On your feet a lot, retail, teaching, chasing kids, etc.
Very active
Highly physical job or consistently 10,000+ steps per day
This shapes your calorie target and how your macros are split.
Lose weight sustainably
A sustainable calorie deficit that supports steady fat loss without going hungry or sacrificing muscle.
Build muscle / gain strength
A slight calorie surplus to fuel growth, performance and recovery.
Body recomposition
Lose fat and build muscle at the same time. High protein at or near maintenance is the key lever.
Improve health & energy
Focus on nourishment, energy and consistency at maintenance calories.
Athletic performance
Fuel hard training with maintenance or a slight surplus and higher carbs.
We will use this to set your protein target instead of your current weight. Recommended if you have a significant amount of weight to lose.
Step 4 of 4
Your eating style
This personalizes how your macros are split between carbs and fat.
Flexible / no specific approach
Balanced macros that work for any diet style
Higher protein focus
More protein, balanced carbs and fats. Great for body recomposition and keeping hunger in check.
Lower carb
Reduced carbs with higher fats, keto-adjacent or paleo-style
Plant-based / vegetarian
Higher carbs from whole foods, moderate plant-based protein
Mediterranean-style
Whole grains, healthy fats, lean proteins, loads of veg
Your Daily Calorie Target
0kcal
0–0 kcal
to achieve your goal
Maintenance Calories0 kcal / day
How to use your range
Start higher, adjust as you go
Your range represents a 200–400 calorie deficit below your maintenance of 0 kcal. Both ends will produce fat loss.
Start at the higher end (less aggressive) for the first 1–2 weeks. You should feel slightly less full than usual, not hungry. If you are consistently hungry, eat more.
After a couple of weeks of consistency, check in with yourself. Feeling good and losing? Stay there. Nothing moving after 2–3 weeks? You can nudge down slightly, but look at sleep, stress and training first before reducing food further.
Remember: results take time and we want to do this sustainably. The least aggressive deficit that still gets you moving forward is always the right one.
Your recomp approach
Small deficit, protect your muscle
Your calorie target is 100–300 calories below your maintenance of 0 kcal. This is intentional. An aggressive deficit will break down muscle, and that is the opposite of what we want here.
The goal is not to lose weight. The goal is to change your body composition. The scale may barely move, and that is exactly right.
Protein is non-negotiable. Hitting the higher end of your protein range consistently is the primary driver of recomposition. Do not skip it.
Progress shows up in how your clothes fit, how you look and how you feel, not the number on the scale. Recomposition takes time. Trust the process.
Protein
0
0–0
grams / day
0%
Carbs
0
grams / day
0%
Fat
0
grams / day
0%
Your macro split
How your macros break down per meal, based on 3 meals per day.
0
kcal / meal
Protein
0g
Carbs
0g
Fat
0g
Fill the rest of your plate with non-starchy vegetables.
This is what your day could look like
A realistic sample day based on your goals
Keep in mind
A note from Sarah
These numbers are a starting point and they will evolve as you do. Based on how your body responds and what we are working toward together, we may tweak things week to week and that is completely part of the process. Save your results below as a PDF and send them to me in Trainerize so I can take a look and make sure everything is aligned with your plan. And as always, if you have questions or want to talk through anything, just message me in the app!
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