The Lifestyle Blueprint

Your Numbers
Calorie & Macro Calculator

Everything you learned on the programme, in one quick tool. Punch in your details and get your daily calories and macros so you can keep yourself on track.

About you
yrs
kg
cm
Mostly sitting
Desk job, driving, little movement
Lightly active
On your feet a bit, light work
Properly active
Trade, farm work, on the go all day
Very active
Hard physical graft + training
Flat out
Heavy labour, training most days
—
calories a day
Your daily macro split
—
grams
Protein
Protects muscle and keeps you full
—
grams
Carbs
Fuel for work and training
—
grams
Fat
Hormones and the rest
Keep it simple
Build every meal around a protein source first.
Chicken, eggs, yogurt, beef, fish or a shake — start there, then add your carbs and fats to hit these numbers. You already know how to do this. Stay consistent and you'll hold what you built. We're always here if you ever want a hand again.

These figures are a solid starting point based on the Mifflin-St Jeor equation, the same method used by dietitians. Everyone's a little different — real progress comes from tracking, adjusting, and staying consistent. Not medical advice.