Calorie & macro calculator

Find your daily calorie target

Answer a few quick questions to get your estimated daily calorie target, macro split and BMI.

Step 1 of 5

What’s your date of birth?

We use this to estimate your current calorie needs more accurately.

Date of birth

Step 2 of 5

Your height and weight

Enter your current measurements in metric units.

Height (cm)

We’ll also show this in feet and inches.

Weight (kg)

We’ll also show this in stone and pounds.

Step 3 of 5

How active are you?

Choose the option that best reflects your current routine, not the level you hope to reach.

Please choose an activity level.

Step 4 of 5

What’s your weekly weight goal?

This adjusts your estimated calorie target up or down.

Please choose a goal.

Step 5 of 5

Review your answers

Check everything looks right before we calculate your targets.

Your results

Your estimated daily targets

Daily calorie target

kcal/day

g Protein · 30%

g Carbs · 40%

g Fat · 30%

Your BMI:
General adult healthy range: 18.5–24.9.
BMI is a broad screening tool and doesn’t account for factors such as muscle mass, body composition or life stage, so it’s best used as a reference point rather than a judgement.

A quick note on your calorie target
Calorie targets under 1,400 can feel quite low for some people and may be harder to maintain without support. This is something you would review with a coach and adjust as needed based on energy levels, training and progress.

Your calorie target is an estimate calculated using the Mifflin–St Jeor formula, adjusted for your age, height, activity level and stated weight goal. Individual needs can vary, so targets may need to be reviewed and adjusted over time.

Want some help putting this into practice?

Fit Positive combines personalised nutrition targets, strength training and ongoing support for women in midlife.

Explore Fit Positive

This calculator provides an estimate only and is not a substitute for medical advice, diagnosis or individualised care.

We don’t store the information you enter in this calculator. Analytics, if enabled, only records anonymous usage events and broad result bands, not your date of birth, height or weight.