YourMealPlan

Calculators

Calorie Deficit & Goal Calculator

Find an estimated calorie target for the direction you want to take — fat loss, maintaining your weight, or a small surplus for lean gain. No sign-up.

01

Start with TDEE

We estimate your total daily energy expenditure from your body stats and usual activity level.

02

Choose your direction

Select gradual, standard or faster fat loss, maintaining weight, or lean weight gain.

03

Use it as a starting point

Track your progress, then adjust based on your real-world results, hunger and energy.

  1. Stats
  2. Activity
  3. Goal
  4. Result

Tell us about your body

We'll use these details to estimate your daily energy needs. Nothing is stored or sent anywhere.

Sex at birth *

Sex at birth is used because the equation accounts for biological differences in resting energy expenditure, rather than gender identity.

Age 18+, height, weight and sex are required.

A target is a start. A plan is the rest.

£19.99 once — a personalised 7-day plan built around your body, tastes and routine.

Build My Plan