Calories & Nutrition

Calorie needs, macros, protein, fibre, water and weight timelines.

• Calorie Calculator Your daily calorie needs and maintenance calories, from the Mifflin-St Jeor equation and your activity level.
• Calorie Deficit and Surplus Calculator Target calories and expected weekly change for losing or gaining weight, whether cutting or bulking.
• Fibre Intake Calculator Daily fibre at about 14 g per 1,000 kcal, alongside common adult guidance.
• Macro Calculator Split your daily calories into protein, carbohydrate and fat, in grams and calories, with presets or your own percentages.
• Protein Intake Calculator Grams of protein a day for your body weight and goal.
• Reverse Diet Calculator A weekly step-up in calories from your current intake back to maintenance.
• Water Intake Calculator A general daily estimate of water to drink from your body weight and activity.
• Weight Loss and Gain Timeline Calculator How long it may take to reach a goal weight, and the likely date, at a daily calorie deficit or surplus.