Hey! I love that you're taking this step in your health journey 🙌 Fill in a few details and I'll calculate your personalized daily calorie target along with your protein, carbs and fat goals, all based on your lifestyle, activity level and what you're working toward. Just remember, these are estimates! The real magic comes from building consistent habits :)
⏱ Takes 2 minutes — you'll have a fully customized macro plan at the end.
1
You
2
Activity
3
Goal
Step 1 of 3
About you
The basics, used to calculate your personalized calorie and macro targets.
Female
Male
Enter feet and inches separately, e.g. for 5’9” enter 5 ft and 9 in
Step 2 of 3
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.
Gain weight
You want to increase your weight, go up a size, or feel fuller and stronger. This puts you in a calorie surplus so your body has what it needs to grow. Great for women who are underweight or ready to build.
Body recomposition
This is about losing fat and increasing muscle. You eat at or just under maintenance (a slight deficit) with high protein in order to maintain and build muscle. Best for women who want to improve how their body feels and looks. This is not about the scale, this is about changing your composition!
Maintenance: your body's happy place
You're not looking to lose or gain. You want to maintain your weight, build strength, and feel your best. This is your body's natural set point. Fuelling it well here means better energy, better mood, and lasting results. Great for overall health and long-term consistency.
We'll use this to calculate your protein target, which gives you a much more realistic and achievable number. Totally optional. If you don't have a specific goal weight, we'll use your current weight instead.
Your Daily Calorie Target
0kcal
0–0 kcal
to achieve your goal
Maintenance Calories0 kcal / day
We've set your target at your minimum threshold based on your profile. Going lower tends to backfire, leaving you hungry, tired and harder to stay consistent. Focus on hitting your protein and building your habits first.
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
Slow and steady!
Your calorie range sits 200 to 400 calories below your maintenance of 0 kcal. This moderate deficit is intentional. An aggressive deficit breaks down muscle, and that is the opposite of what we want here.
The goal is not just to lose weight (if fat loss is part of your journey). It is to slowly and sustainably change your body's composition over time. The scale may barely move, and that is completely normal.
Start at the higher end of your range and check in with yourself after two weeks. Noticing changes? Keep going. Not seeing anything shift? Drop your calories a little lower and reassess.
Protein is the foundation! Consistently hitting the higher end of your protein range gives your body what it needs to build and protect muscle while fat slowly reduces. High protein also keeps you fuller and more satisfied, making it far easier to stay in your deficit without feeling deprived. Start where you can and work your way up.
Progress shows up in how your clothes fit, how you feel and how you perform, not just the number on the scale. This takes time. Trust the process.
Your gain approach
Fuel your growth intentionally
Your calorie target sits above your maintenance of 0 kcal. This surplus gives your body the energy it needs to build and grow.
Don't rush it. Adding too many calories too fast tends to add fat rather than lean mass. Slow, steady progress of roughly 0.25–0.5 lbs per week is the goal.
Pair this with consistent strength training. A surplus without training tends to add fat, not muscle. Lifting gives your body a reason to put those extra calories to good use.
Protein is still essential here. Hitting the higher end of your protein range is what tells your body to build muscle with the surplus, not just store it as fat.
The scale will move slowly and that is completely normal. Focus on how you feel, how you're performing in your workouts, and how your clothes fit over time.
Your maintenance approach
This is your body's sweet spot
Your calorie target of 0 kcal matches your maintenance. This is your body's natural balance point, the level where it thrives without the stress of a deficit or surplus.
Consistency over perfection. Maintenance is not about being rigid. It's about building eating habits that feel natural and sustainable long term.
This is an ideal phase to build strength and improve body composition without the pressure of a deficit. You can slowly gain muscle and lose fat just by training consistently and hitting your protein targets.
Pay attention to how you feel. Good energy, stable mood, strong workouts, and feeling comfortable in your body are all signs you are fuelling right. Use those as your guide.
Long-term consistency at maintenance is where real, lasting results are built. You don't need to be in a deficit to feel amazing.
A note from me
If this feels overwhelming and you're not sure where to start, you're not alone! This is exactly what I help women with every single day. Apply for a free conversation with me and I promise you'll leave with a ton of clarity! 💖
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
Your Details
— Client Stories
Strong looks good on them.
★★★★★
"My clothes fit better, my confidence is up, and I'm no longer relying on willpower to keep up my healthy habits."
MK
Marites K.
★★★★★
"She helped me fall in love with movement, something I always resisted. Best experience I've ever had."
GB
Gina B.
★★★★★
"She helped me release the age-old rules around food and exercise that consumed my thoughts daily. I feel free."
AL
Amy L.
★★★★★
"I went from dreading strength workouts to craving them. The smallest changes had astronomical results."
KK
Krystina K.
Ready to Make These Numbers Actually Work?
Your macros are a great starting point, but knowing your numbers is just the beginning. The real transformation happens when you have a personalized plan built around your life, real accountability, and a coach in your corner. The Strength + Confidence Method is my 24-week 1:1 private health coaching program for women who are serious about lasting lifestyle change and real results.
