Get a starting point for your calories and macros in 30 seconds — the same maths PK uses to set a new client’s first targets.
Fill in your age, height and weight to see your numbers.
A formula can’t see your week. Your coach turns numbers like these into real meals, then adjusts them from your weekly check-ins.
A starting point for healthy adults, not medical advice.
It uses the Mifflin-St Jeor equation, which estimates the calories your body burns at rest from your weight, height, age and sex. That number is multiplied by an activity factor to give your maintenance calories. For fat loss it then takes 20% off, for muscle building it adds 10%, and it rounds to the nearest 10 kcal.
Each activity level has its own multiplier on your resting calories: 1.2 for mostly sitting, 1.375 for training 1 to 3 days a week, 1.55 for 3 to 5 days, 1.725 for 6 to 7 days, and 1.9 for hard daily training or a physical job. Pick the level that matches a normal week, not your best one.
Protein is set at 2.2 grams per kilogram of body weight and fat at 0.8 grams per kilogram. Carbs fill the calories that are left, counting 4 kcal per gram of protein or carbs and 9 kcal per gram of fat. For heavier bodies, protein and fat can cover all of the day’s calories, so carbs show as zero.
It is an estimate and a starting point, not an exact answer. A formula can’t see your sleep, stress, daily steps or how your body responds. That’s why PK sets a new client’s first targets with this same maths, then adjusts them from weekly check-ins and the trend in body weight over several weeks.
Talk to a coach if you want the numbers turned into real meals and training, if your progress has stalled, or if you aren’t sure which goal fits you. This calculator is meant for healthy adults, so if you have a medical condition or are pregnant, check with your doctor first.
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