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Your Exact Daily Calories
& Macros — Calculated

Enter your details below and get your personalised calorie target, BMI, macro split, and a coaching recommendation — in seconds.

Calorie & BMI Calculator

Takes 30 seconds · 100% free · No email required

Personal Details
Activity Level
Your Goal
🔥 Aggressive Fat Loss
⚡ Fat Loss
⚖️ Maintain Weight
💪 Muscle Gain
🚀 Aggressive Bulk
🔄 Body Recomp
Your Results
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Daily Calorie Target
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BMR
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TDEE
—
Deficit
BMI —
Daily Macro Targets
Protein
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Carbs
—
Fat
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✦ Personalised Recommendation
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From Our Coaches

How to Actually Use These Numbers

Your calorie target is a starting point — not a rigid rule. Here's how our coaches teach clients to apply them in real life, especially in Dubai.

🎯
Hit Your Protein First

Before worrying about total calories, prioritise your protein target every day. It keeps you full, preserves muscle, and makes hitting your calorie goal much easier.

📉
Expect to Adjust

These numbers are calculated estimates. After 2–3 weeks, track your weight trend. If it's not moving as expected, adjust by 100–150 calories and reassess.

🍽️
The Dubai Strategy

Eating out 4–5 times a week? Order protein first, sauces on the side, and eat to 80% full. You can absolutely hit your targets while enjoying Dubai's restaurant scene.

💧
Hydration Matters More Here

In Dubai's heat, dehydration is often mistaken for hunger. Drink 3–4 litres of water daily. Many clients find their "cravings" disappear when they stay properly hydrated.

⚖️
Weigh Yourself Correctly

Weigh yourself first thing in the morning, after the bathroom, before eating. Take 3–4 readings per week and track the average — not the daily fluctuation.

🧠
Consistency Beats Perfection

Hitting 90% of your targets every day beats hitting 100% for 3 days and nothing for 4. Our most successful clients are consistent, not perfect.