Get a realistic starting point for your calories, protein, carbs and fats based on your body, activity and goals.
Calculate My MacrosIf you’re guessing your calories, following random macro targets online or constantly changing how much you eat, it becomes almost impossible to know what’s actually working.
When you’re guessing, it’s hard to know what to change.
You might be eating less than you need to support your training and recovery. You might be eating more than you realise. Or your current intake may actually be closer to maintenance than you think.
What a starting point actually does
Having a baseline gives you context. From there, you can track your progress and make informed adjustments instead of starting over every few weeks.
Why macros matter more than calories alone
Protein supports muscle retention and keeps you full. Carbs fuel your training and your mood. Fat supports hormones and satiety. Getting the balance right means you can eat the foods you love and still make progress.
This is a starting point, not a prescription
These numbers are evidence-based estimates. Real progress comes from using them as a foundation, tracking how your body responds, and adjusting over time. Consistency and patience will always outperform perfection.
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Your macro targets are a starting point. Inside 1:1 Mindful Bodies coaching, your training, nutrition and progress are managed around your actual goals, lifestyle and response over time.
No. These are informed estimates, not exact requirements. Use them as a baseline, track how your body responds and adjust over time as your progress, training, recovery and lifestyle change. The goal is to start somewhere sensible and adjust based on how you feel and how your body responds over 2–4 weeks.
That's completely normal, and it doesn't mean the calculator is wrong or that you're doing something wrong. Nutrition is not a one-size-fits-all equation. If after 2–3 weeks of consistent tracking you're not seeing the changes you expected, that's useful data. It means it's time to make a small adjustment — usually 100–200 calories in either direction. Progress in nutrition is iterative. The most important thing is consistency and patience, not perfection from day one.
Yes. The calculator adjusts your calorie target based on your selected goal. For fat loss, it applies a moderate deficit (around 15–20%) to support steady, sustainable fat loss while preserving muscle mass. For muscle building, it applies a modest surplus (around 10%) to support muscle growth without excessive fat gain. For maintenance, it targets your TDEE directly. In all cases, protein is set high enough to support body composition goals, which is one of the most important factors regardless of your goal.
No. Tracking is a tool, not a lifestyle sentence. Most people find that tracking consistently for 8–12 weeks builds a strong intuitive understanding of portion sizes and food composition. After that, many women are able to maintain their results with a much lighter approach — checking in occasionally rather than tracking every meal. The goal is always to build knowledge and confidence, not dependency. Tracking is the education phase. What comes after is the freedom phase.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the number of calories your body needs at complete rest. Your BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE). A goal-based adjustment is then applied. Macros are distributed based on your protein preference, a baseline fat allocation (around 25% of calories), with carbohydrates filling the remainder. This is a well-validated, practical approach used widely in evidence-based nutrition practice.
This tool is designed for generally healthy adults and is for educational purposes only. If you have a medical condition — including but not limited to diabetes, thyroid disorders, PCOS, disordered eating history, or any condition that affects metabolism or nutritional needs — please consult a qualified healthcare professional or registered dietitian before making changes to your diet. These numbers are estimates and are not a substitute for personalised medical nutrition therapy.