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
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Enter your email and we'll show you a free 3-day Dubai meal plan matched to your calories and protein, and send you our best tips.
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.
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.
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.
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.
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 first thing in the morning, after the bathroom, before eating. Take 3–4 readings per week and track the average — not the daily fluctuation.
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.