Use this free calculator to find your personalised daily calorie and protein targets - no email required.
Find your calorie target
Enter your details below to calculate your personalised daily calorie and protein target.
aim for these daily targets
These numbers are your starting point - not a finish line.
Once you begin tracking, pay attention to how your body actually responds over 2-3 weeks. If you're losing weight faster than your target rate, consider adding a little food back in - losing too quickly can mean you're losing muscle alongside fat, which works against you in the long run. If you're not losing at all, a small reduction might help. Your body is not a calculator, and real life - stress, sleep, hormones, and activity - all affect how you respond. The goal is to find a calorie target that gets you results at a pace that feels sustainable, because the best approach is always the one you can actually stick to.
These are estimates based on the Mifflin-St Jeor formula, one of the most widely validated methods for calculating calorie needs. Individual results vary based on body composition, hormones, and other factors. Use these as a starting point and adjust based on how your body responds. For personalised advice, speak with a dietitian.
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A beautifully designed printable planner to help you map out your week with nutrition in mind.
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100 days of what
100 calories look like.
Every video, one question: what does 100 calories actually look like? The answers might surprise you.
