Based on your personal stats and activity level,
using the Mifflin-St Jeor equation.
This is your estimated daily calorie requirement for weight maintenance. These figures are a guide based on population averages and should be used alongside personalised nutritional therapy advice. Individual needs may vary.
First, select your calorie goal. Then set your protein target. Fat stays fixed at 1g per kg. Carbohydrates adjust automatically.
Fat is fixed at 1g per kg of body weight. Protein and carbohydrate targets adjust based on your multiplier. These are daily targets to be distributed across meals. Individual requirements may vary.
Your daily macro target split across four meals: breakfast 25%, lunch 30%, snack 15%, dinner 30%.
These figures are a guide. Meal splits can be adjusted based on training schedule, appetite, and individual preference. Consult your nutritional therapist for personalised guidance.
Based on your body weight and activity level, using 35ml per kg as the baseline with an upward adjustment for higher activity.
These figures are a general guide. Individual hydration needs vary based on health conditions, medications, climate, and other factors. Consult your nutritional therapist for personalised advice.