Nutrition isn’t one-size-fits-all. Our calculator uses advanced formulas to estimate the calories and macros that should work for most people, but individual needs can vary for a different reasons. If the numbers you receive are off from your current intake—and your current approach isn’t delivering results—we recommend booking a session to have a 1-on-1 with a coach. This will allows us to dig deeper into your nutrition, dieting, and training history and create a personalized plan tailored specifically to you.

Using the Calculator:

1. Enter Your Info: Start by entering your age, gender, height, weight, activity level, and goal.

2. Deficit Tips: If you want to lose fat, you should be in a high protein caloric deficit, starting with the smallest deficit as the goal is to consume as much as possible while still achieving results. This is to avoid plateaus, hunger, dips in energy, and burnout. Be sure to recalculate if your weight has changed a considerable amount. Utilizing practices like diet breaks or reverse diets can be helpful in longer deficits and your coach can assist you through this in a session

3. Surplus Tips: If you want to gain muscle, you should be in a high protein/carb caloric surplus. The main goal in a surplus is to gain maximum muscle and minimal fat – in order to achieve this, start modestly. Be sure to recalculate if your weight has changed a considerable amount.