PERFORMANCE TOOLS
Calorie &
Macro Calculator.
Estimate your daily energy and macronutrient requirements based on your body size, activity level and training goal.
Designed to provide a practical starting point for healthy adults.
CALCULATE YOUR REQUIREMENTS
Enter your details.
Enter your details below to estimate your daily calorie and macronutrient requirements.
SEX
YOUR TARGET
Your Estimated Daily Target:
CALORIES
2,670
kcal/day
PROTEIN
165g
CARBS
320g
FATS
80g
GOAL
*Please complete all required fields.
Which activity level should I choose?
Choose the option that best reflects your average overall activity across a normal week, including your occupation, training, walking and general daily movement — not just the number of workouts you complete.
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Sedentary: Mostly seated or low-activity work, limited daily movement and little structured exercise.
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Lightly Active: Generally light day-to-day activity with around 2–3 training sessions per week.
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Moderately Active: Regular daily movement with around 3–5 training sessions per week, or a moderately physical occupation.
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Very Active: High daily activity, frequent hard training and/or a physically demanding occupation.
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Extremely Active: Very high overall activity, such as demanding physical work combined with frequent or high-volume training.
Firefighters: base your choice on your typical weekly activity rather than the demands of a single operational incident, particularly hard shift or training session.
UNDERSTANDING YOUR RESULTS
How your targets are estimated.
These estimates provide a practical starting point for daily energy and macronutrient intake and are informed by recent firefighter, tactical-athlete and sports-nutrition research..
Resting energy expenditure is estimated using the Harris–Benedict equation. Recent research in a small sample of male structural firefighters identified Harris–Benedict as one of the best-performing prediction equations tested, although individual prediction error remained. Results should therefore be treated as estimates rather than measurements of individual energy expenditure.
Your selected goal then adjusts estimated calories by:
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Fat Loss: 15% deficit
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Maintain: No adjustment
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Build Muscle: 10% surplus
Protein is calculated relative to body mass:
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Fat Loss: 2.0 g/kg/day
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Maintain: 1.8 g/kg/day
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Build Muscle: 1.8 g/kg/day
Fat is set at approximately 25% of total energy intake, with the remaining available calories allocated to carbohydrate.
You can access the research your results are based on through our Research Centre.
IMPORTANT INFORMATION
The calculator provides estimated calorie and macronutrient targets for healthy adults aged 18–80. Results are intended for general education and as a starting point for nutrition planning. They are not a measurement of your individual energy expenditure and do not constitute medical or dietetic advice.
Individual requirements can vary considerably according to training volume, occupational demands, body composition, recovery, shift patterns and other factors. Firefighting and other tactical occupations may also involve large day-to-day variations in energy expenditure.
If you are pregnant, have a medical condition, have a history of disordered eating, take medication that may affect nutrition or body mass, or have been advised to follow a specialist diet, seek advice from an appropriately qualified healthcare professional or registered dietitian before making significant dietary changes.