Step one

Your numbers

Thirty seconds and you never type it again. Pick the goal you are actually working towards, not the one that makes a warning go away.

Name

Age

Height cm

Weight kg

Sex

Day to day activity

Your goal

Where you drink

Every calculator online runs on 25ml. If you drink spirits in Belfast, every figure you have ever seen was about 40% light.

Your baselineMifflin St Jeor

BMR

What you burn at rest

1,729

TDEE

What you burn in a day

2,377

Target

Your normal day

Protein locked at 172g

1,902

Weekly deficit3,328 kcal / 0.43 kg