FREE CALORIE CALCULATOR

Find out roughly how much you should be eating for fat loss, muscle growth or maintenance - without living off sad salads, skipping meals, or pretending 1,200 calories is a personality trait.

Use the calculator below to get an estimated maintenance calorie target based on your body, goal and activity level.

From there, you can adjust depending on your goal:

For fat loss, you’d usually create a calorie deficit by eating slightly below maintenance.

For muscle growth, you’d usually create a calorie surplus by eating slightly above maintenance.

For maintenance, you’d aim to stay around this number while keeping training, steps and habits consistent.

This is your starting point - not a life sentence.

Before you calculate…

This calculator gives you an estimate based on the details you enter. It cannot see your full lifestyle, training quality, stress, sleep, hormones, weekends, food habits or whether you accidentally turn one takeaway into a three-day side quest.

So use your result as a guide - not gospel.

Got your number? Cute. Now here’s the bit that actually matters.

Your calorie target is only one piece of the puzzle.

If you don’t know how to split those calories across protein, carbs and fats - or how to actually use them in real life - you’ll probably end up doing what most women do:

Eating “healthy” all week, under-eating protein, panicking at the weekend, then wondering why nothing is changing.

Want the full calorie + macro breakdown?

Pop your email or contact number below and I’ll send you the next step - including what your calories could look like across protein, carbs and fats, and how to start using them properly.

WHY YOUR CALORIES ARENT WORKING.

Most women don’t struggle because they’re lazy.

They struggle because they’ve been given random, unrealistic advice that doesn’t fit their life.

You don’t need another miserable meal plan, another “just eat less” lecture, or another Monday where you promise yourself you’ll be perfect this time.

You need structure that makes sense.

That means:

A realistic calorie target

Enough protein

Training that actually progresses

Steps and movement that fit your lifestyle

Support around weekends, meals out and busy weeks

Consistency without all-or-nothing chaos

Because the goal isn’t to be perfect.

The goal is to be consistent enough that your body finally has a reason to change.

WANT THE FULL PLAN BUILT FOR YOU?

A calculator can give you a number.

Coaching gives you the structure, accountability and support to actually use it.

Inside JFW Fitness coaching, I help busy women lose fat, build muscle, get stronger and feel confident without extreme dieting, cutting out everything they enjoy, or making fitness their entire personality.