Work out your starting point
Macro calculator
Put in your weight, pick where you honestly sit for activity, choose a goal, and it gives you the calories, protein, carbs, fats and fibre to start tracking with.
01 Your numbers
Weigh yourself first thing in the morning, before food or drink, and ideally after the toilet. That is the most accurate reading.
02 How you actually move
Think of it as a scale, and choose where you best fit. The more you move, the higher your daily output.
Your maintenance
2,240 calories
03 What you are after
The bigger the deficit, the harder it is to stick to, so start at the smaller end. You can always adjust.
Your daily target
1,940
Protein
Carbohydrates
Fats
Fibre
What to do with them
- 01Track consistently for two weeks and weigh yourself at least three times a week, in the morning, to get an average for the week.
- 02Losing but not trending down? Check your adherence first. If you have been consistent, drop about 100 calories and repeat.
- 03Gaining but not trending up? Add another 100 calories. Gaining too quickly, look at consistency and adjust from there.
- 04Aim within 0 to 3g of each macro per day. These are an estimate and a starting point, not a life sentence.
Want it done for you?
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These numbers are an estimate based on bodyweight and activity, not medical advice. If you are pregnant, breastfeeding, managing a medical condition or working with a dietitian, follow their guidance instead.