Estimate your starting calorie and macronutrient requirements based on
your bodyweight, training, goal and occupational demands.
Recommended Daily Calories
0 kcal
Protein
0g
0 g/kg
Carbohydrate
0g
0 g/kg
Fat
0g
0 g/kg
Estimated Maintenance:
0 kcal/day
Why Calculate Macros This Way?
Macronutrient requirements aren't simply fixed percentages of
your daily calories. Your protein, carbohydrate and fat targets
are calculated relative to your bodyweight and adjusted according
to your goal, training volume and occupational demands.
Protein is prioritised to support recovery and the maintenance or
development of muscle mass. Adequate fat intake is maintained,
while carbohydrate intake is scaled with your training and
physical workload.
This helps ensure that reducing calories for fat loss doesn't
unnecessarily compromise the carbohydrate available to fuel
training, repeated high-intensity efforts and physically
demanding operational work.
Using Your Results
These figures are a starting point, not a fixed prescription.
Track your bodyweight, performance, recovery and hunger
consistently for 2-3 weeks before making adjustments.
Keep protein close to the recommended g/kg target. Adjust total
calories gradually according to your goal while maintaining
sufficient carbohydrate to support your training and occupational
demands.
