Know
Your Numbers

Enter your stats below to get your personalised calorie target and macros — or calculate your body fat percentage.

Nutrition Body Fat %

Your stats

Weight (kg)

Body Fat %

Lifestyle adjustments

Activity level Sedentary Active Very active

Average sleep hours/day 1 hour 2 hours 3 hours 4 hours 5 hours 6 hours 7 hours 8 hours 9 hours 10 hours

Gym sessions/week None 1 session 2 sessions 3 sessions 4 sessions 5 sessions 6 sessions 7 sessions

Average daily steps 0 steps 1,000 steps 2,000 steps 4,000 steps 5,000 steps 6,000 steps 7,000 steps 8,000 steps 9,000 steps 10,000 steps 11,000 steps 12,000 steps

Protein preference Low Medium High Higher

Fat preference Low Medium High Very high

Calculate my targets

Your daily calorie target

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kcal / day

Recommended daily target

Daily macros

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g / day

Protein

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g / day

Fat

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g / day

Carbs

Full breakdown

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BMR

--

TDEE

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Fat mass kg

These figures are a starting point. Your coach will review and adjust your targets based on how your body responds week to week.

Sex Male Female

Measurements

Weight (kg)

Height (cm)

Waist (cm)

Neck (cm)

Hip (cm)

Calculate body fat %

Your result

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Body fat %

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Use this on the Nutrition tab to get your calorie target

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Lean mass kg

Measured using the US Navy method. Measurements are most accurate taken first thing in the morning. Measure your waist at the navel, neck just below the larynx.

Neck: Parallel to floor around Adams apple area

Male waist: Around belly button

Female waist: Smallest part of waist

Female hips: Widest part of hips

Now you have got your numbers, visit the Meal Builder Below to see what your day could look like to hit your targets

Build your meals