Precision Calorie & Macro Calculator

About you

Basic details used to estimate your resting energy needs. Calorie Target Lab is currently designed for adults aged 19 and over.

Age

Enter an age between 19 and 100. Calorie Target Lab is currently designed for adults — energy requirements during adolescence also account for growth and use different equations.

Biological sex

Needed because the metabolic prediction equations use sex-specific variables.

Select an option to continue.

Height

Enter a valid height (120–230cm / 3–7ft8in).

Weight

Enter a valid weight (35–250kg / 77–551lb / 5–39 stone).

Body composition

Knowing your body-fat percentage sharpens the estimate. It's optional.

Do you know your body-fat percentage?

Body composition confidence

High Moderate Lower Not provided

This reflects how much we can trust your body-fat input — not the overall accuracy of your result, and no measurement method here is perfectly accurate.

Daily activity

Your day-to-day movement outside of dedicated training.

Average daily steps I don't know my average steps

A rough average is fine — use your phone or watch data if you have it.

Enter a step count between 0 and 50,000, or tell us you don't know it.

Occupation / normal day

Choose an option that fits your typical day.

Work days / week

Enter a whole number of days between 0 and 7.

Work hours / day

Enter a realistic number of hours between 0 and 16.

Strength training

Dedicated resistance-training sessions, separate from cardio.

Strength training sessions / week

Enter 7 for 7 or more sessions a week.

Enter a whole number of sessions between 0 and 7.

Cardio

Dedicated cardio sessions, separate from strength training.

Cardio sessions / week

Enter 7 for 7 or more sessions a week.

Enter a whole number of sessions between 0 and 7.

Other sport

Do you regularly participate in another sport?

Your goal

This determines your calorie target and macro split.

Choose a goal to continue.

Advanced (optional): macro split preference

This will influence how carbohydrate and fat calories are distributed later. It won't override your protein target, a minimum appropriate fat intake, or your total calories.

Build your personalised target