Free tool
The same setup I use with my own clients. Your calories, macros, a Monday–Sunday breakdown and a full meal plan — built from what you actually do.
About you
Step 1 / 4
These set your baseline energy needs.
Use whichever units you think in — we convert them.
Guessing "lightly active" is where most calculators go wrong. These three answers get you a real number.
Your phone already tracks this — Health on iPhone, Fit on Android. Use a normal week, not your best one.
Add it up: 3 × 30 minute sessions = 90. Put 0 if you don't do any.
This sets how far your target sits from maintenance.
How your calories spread across the week, and when you train.
Train after lunch? Pick evening. This decides where your pre and post workout meals sit.
Your results
Your daily calories
Your daily macros
Your week
Your meal plan
Where your maintenance comes from
Your real requirements can sit either side of this estimate. The way to find your true maintenance is to track your intake and bodyweight consistently for two to three weeks, then adjust based on what the scale actually does.
1-2-1 Coaching
A calculator gives you a starting number. Coaching is everything that happens after it — adjusting as your body changes, and making sure you don't fall off when life gets in the way.
DHP Coaching
Knowing your calories is one thing. Knowing exactly how to train, eat, and adjust them as your body changes is another.
Book a free 30-minute call and we'll go through where you're at, what's been stopping progress, and whether coaching is the right move for you. No pressure either way.
Book your free callBehind the numbers
The targets in this calculator are the ones I built out over years of developing my own physique — then refined coaching lads through exactly the same process. Same protein target. Same fat range. Same approach to setting a deficit you can actually hold.
Most calculators ask you to pick "lightly active" off a list and get it wrong every time. This one builds your burn from your job, your real step count and the cardio you actually log — so the number reflects your week, not a guess.
Around 2g per kg of bodyweight, locked in before anything else. It's what holds onto the muscle you've built while you're dieting, and it's the macro that keeps you full enough to stick to the plan.
40–65g depending on your intake. Enough to keep hormones and training feeling normal, without eating into the carbs that actually fuel your sessions.
Whatever's left after protein and fat goes to carbs — because carbs are what drive your training, and cutting them was never the thing that made anyone lean.
No crash targets. The deficit options here are sized so you can run them for months, because the diet you can stick to beats the aggressive one you quit in week two.
Client results
Every one of these started where you probably are — training hard, eating "alright", not seeing it show up in the mirror.
Real DHP Coaching clients, shared with permission.
The short version
Fat loss comes down to eating fewer calories than you burn — a calorie deficit. Your maintenance figure is roughly what you burn in a day; eat consistently below it and your body makes up the difference from stored body fat.
The size of that deficit is a trade-off. Bigger means faster, but it's harder to stick to and hits training performance sooner. A deficit you can hold for months beats an extreme one you quit in week two.
Around 2g per kg of bodyweight is a solid target while dieting. Protein is what tells your body to hold onto muscle while you're losing weight — without enough of it, a chunk of what you lose is the muscle you spent years building.
It's also the most filling of the three macros, which makes a deficit noticeably easier to stick to.
It uses the Mifflin-St Jeor equation, one of the more reliable formulas available — but it's still an estimate built from averages. Real-world maintenance varies with muscle mass, daily movement, training history and how long you've been dieting.
Treat the number as your starting point, not a verdict. Track your intake and weekly average bodyweight for two to three weeks, then adjust based on what actually happens.
Stop guessing
Your calories, macros, weekly setup and meal plan — worked out from what you actually do. Takes about a minute.