In order to estimate your daily nutritional needs, we first need to understand what you're asking your body to do.
To start moving the needle in the right direction, we need to stop guessing. A phase simply means eating with a purpose. We focus on one goal at a time — and we do it well. That's how we create meaningful, sustainable changes to body composition, strength and performance over time.
Goal: Maintain your weight while improving body composition.
Calories: Around the amount your body needs to maintain its current weight.
Focus: Strength, performance, recovery and building or maintaining muscle.
Why: This is where most people should spend far more time than they think. Maintenance isn't “doing nothing”. It's where you fuel properly, train hard, recover well and give your body time to adapt.
Goal: Lose body fat while maintaining as much muscle as possible.
Calories: Slightly below maintenance.
Focus: Maintaining muscle and strength while gradually losing body fat.
Expect: Slower, controlled fat loss.
Why a small deficit? Going too aggressive can make training and recovery harder and increase the risk of losing lean mass. The goal is to become leaner — not just lighter.
Goal: Build muscle.
Calories: Slightly above maintenance.
Focus: Strength training, progressive overload, recovery and adequate nutrition.
Expect: Your weight may increase slightly — that's normal.
Why: A small surplus can support muscle growth, training performance, recovery and strength. We're giving your body the resources it needs to build.
Designed for adult women who are not pregnant or breastfeeding. Results are estimates and are not medical or dietary advice.
This is simply information the calculator needs — not a measure of your worth.
Choose based on your whole week — not just your workouts. Think about your job, daily movement and steps as well as your training.
— calories/day
These numbers are a starting point — but your macros aren't the whole picture.
Protein helps support muscle, recovery and strength. Dietary fats provide energy, are important for hormone production and cell function, and help with satiety. And carbohydrates? They're not the enemy. They provide energy for your life and your training.
But good nutrition goes beyond protein, carbs and fats. Fibre, micronutrients, food quality, variety and how you actually put meals together matter too.
Knowing your numbers is one thing. Knowing how to turn them into a way of eating that supports your body — and works in your actual life — is where the real work begins.
It doesn't know your dieting history, hunger, sleep, stress, symptoms, training performance, medical history or what your actual Tuesday looks like.
So don't chase these numbers with perfection. Use them as a starting point. Pay attention to how your body responds. Adjust when needed.
Good nutrition isn't about becoming brilliant at following a calculator. It's about learning how to fuel and care for your body.
Knowing what to eat, how to put easy meals together, how to cut through the endless nutrition noise and fads, and how to build habits and systems that make healthy eating easier and more sustainable — that's where coaching comes in.
Because knowing what to do and actually making it work in your real life are two very different things.
I help women build a way of eating, moving and caring for themselves that works for their body, their goals and their actual life.
Book a Free 20-Minute CallNo obligation to commit. Just a chat about where you are, where you'd like to go, and whether my coaching is the right fit for you.
This calculator provides an estimate only. Individual energy needs can vary. It is not intended to diagnose, treat or replace individual medical or dietetic advice. If you have a medical condition, a history of disordered eating, are pregnant or breastfeeding, or have specific nutritional requirements, seek appropriate individual guidance.
This calculator gives you a basic estimate of your starting calories and macros.
It is not personalised coaching, and it cannot take into account everything that makes you you — your dieting history, hormones, stress, sleep, muscle mass, digestion, training intensity, daily movement or lifestyle.
These numbers are a starting point, not a prescription.
Your body may need more or less food than this calculator estimates. That’s why we pay attention to what happens next — your hunger, energy, recovery, training performance, weight trend and other biofeedback — and make adjustments over time.
The goal isn’t to find your “forever macros.”
The goal is to find a starting point you can actually stick to, learn from and adjust from there.