Free tool
Calorie and protein calculator.
The two numbers that matter for fat loss and muscle. Thirty seconds, no email address, no nonsense.
- Protein first at every meal: per meal over four meals.
- Water: a day, more on training days.
- Steps: 8,000 to 10,000 on non-training days. Walking is the easiest calorie you will ever spend.
- Weigh once a week, same morning, after the toilet, before food. One number never tells you anything. Four in a row do.
Estimate only, based on the Mifflin-St Jeor equation and your activity. Stevie adjusts it at your week-one weigh-in. If you are pregnant, under 18, or have a medical condition, talk to your GP before changing your diet.
What the number is, and what it is not
It is an estimate of what your body uses in a day, worked out from your height, weight, age, sex and how much you move outside training, with a target on top of it for losing fat or building muscle. It is the same sum a coach does in a consult and it is a starting point, not a verdict. Two people with the same number can need different food, and the number moves as your weight and your week move.
What to do with it: use it to sense-check your portions for a fortnight, not to police every meal. The nutrition plan Stevie writes works from a portion table by appetite, one item from each column at three meals, with protein at every meal and carbs around training. Weigh food for two or three weeks so your eye learns what a portion looks like, then go by eye. Weigh yourself daily if you like, but judge the weekly average and nothing else. If the average is not moving after a fortnight, that is the conversation to have, and the number above is where it starts.