Calories and macros

Your calories for fat loss

Fill in four details (an example is filled in to start). You get a daily calorie target and how to split it into protein, fat and carbs. Treat it as a starting point: test it for two weeks.

Weight (kg) Height (cm) Age

How active is a normal week?

How fast?

Eat this much a day

–

–Protein

–Fat

–Carbs

–

What the numbers mean

Maintenance–

Your target–

Protein–

Expect–

Formula: Mifflin-St Jeor for men, times your activity level. Protein 2g per kg and fat 0.8g per kg (of a healthy weight for your height if your BMI is 30 or over), carbs make up the rest. Any formula can be 10% out, which is why you test it.

Next: weigh in every morning for two weeks, then check whether it's working.

Weekly average checker →

Want this done with you every week? GAYME PLAN coaching sets your numbers and adjusts them from your check-ins.

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