How these calculators work

These calculators work together to give you a clear starting point for your nutrition.

The calorie calculator estimates how many calories your body needs each day based on your age, height, weight, sex, and activity level. It uses a proven formula (Mifflin-St Jeor) to calculate your Basal Metabolic Rate (BMR) the calories your body needs at rest, and then adjusts this based on your daily activity to estimate your total energy needs.

From this, three calorie targets are created:

• Maintenance Calories
  The number of calories needed to maintain your current weight

• Fat Loss Target
  A reduced calorie intake (approximately 20% lower than maintenance) to support gradual and sustainable fat loss

• Muscle Gain Target
  A slightly increased calorie intake (approximately 10% higher than maintenance) to support muscle growth and performance

The macro calculator then takes your chosen calorie target and breaks it down into protein, carbohydrates and fats, giving you a practical way to structure your daily eating.

• Protein supports muscle repair, recovery, and growth

• Carbohydrates provide energy for training and daily activity

• Fats support hormones, brain function, and overall health

Your macro split is adjusted based on your goal to support fat loss, maintenance or muscle gain.

How to use them

Step 1 – Use the Calorie Calculator

1. Enter your age, height and weight

2. Select your sex

3. Choose your activity level

4. Click “Calculate Calories”

You will receive your personalised calorie targets.

Step 2 – Choose your goal

• Select Fat Loss Target if your goal is to reduce body fat

• Select Maintenance Calories if you want to stay around your current weight

• Select Muscle Gain Target if your goal is to build strength and size

Step 3 – Use the Macro Calculator

1. Enter your chosen calorie target

2. Enter your body weight (kg)

3. Select your goal

4. Click “Calculate Macros”

You will then receive your daily targets for protein, carbohydrates and fats.

Important notes

• These numbers are starting points, not exact prescriptions

• Your body may respond differently, so adjustments may be needed over time

• Consistency with nutrition, training, sleep and routine will have the biggest impact on results

• Hitting your overall calorie target consistently is the most important factor

Support

If you are unsure which targets to follow, or want help turning these numbers into a structured plan, support is available through Next Phase Living.