Nutrition Tool
Know your numbers
Your real
calorie baseline.
Most men eat too much or nowhere near enough — and wonder why nothing shifts. This tells you exactly what your body actually needs. Then we work from there.
Biological sex
Units
yrs
kg
cm
Activity level
Your goal
Your results
Daily calorie target
—
calories per day
BMR (at rest)
—
base metabolic rate
Maintenance
—
to stay the same
Calorie ranges
Aggressive cut
1kg/week loss — not sustainable long term
—
Moderate cut
0.5kg/week — sustainable, keeps muscle
—
Maintenance
Fuel performance, hold your weight
—
Lean bulk
Slow muscle gain, minimal fat
—
Suggested macros
Protein
—
grams/day
Carbs
—
grams/day
Fat
—
grams/day
Pete's take
Numbers are the start — not the plan.
Knowing your BMR is useful. Hitting it consistently around a real life and the habits that keep getting in the way — that's a different conversation.
Book a free call with PeteOpens the meal planner with your numbers pre-filled
PS, your lifestyle creates your life.