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Macro & calorie calculator
Find your daily calorie and macro targets in seconds — then let our chefs cook meals that hit them for you.
Your details
Body type & physique
A wider, sturdier frame that holds mass easily. A CUT plan with high protein keeps muscle while trimming fat — and portions matter more than ever on a bulk.
Activity level
Your goal
Your daily target
2,192kcal
176g
32% of calories
235g
43% of calories
61g
25% of calories
Maintenance (TDEE) ≈ 2,740 kcal · targets use the Mifflin-St Jeor equation, adjusted for your goal.
BMI & ideal weight
25.2BMI
Overweight
Healthy weight range for 178 cm: 58.6–78.9 kg — you are 1.1 kg above it.
Categories follow the NHS BMI scale. BMI is a general guide, not a diagnosis: it doesn't measure body fat and can overstate it in very muscular people.
Your goal timeline
17weeks
Lose 8 kg at about 0.5 kg per week by sticking to our CUT meals. Estimated goal date: 13 February 2027.
An estimate, not medical advice — results vary with sleep, training and consistency.
Your Macrofuel plan
With 3 meals a day you need roughly 731 kcal per meal. We recommend our CUT portions to hit your target — every dish is macro-tracked and weighed to the gram.
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