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Nutrition calculator

Your calorie target, macros and hand portions — sized to what you actually want to achieve, in metric or imperial. Four questions, about a minute. Then get your full plan as a free PDF.

4 questionsMetric or imperialFree PDF planBy a pharmacist
Weekly meal prep containers with rice, vegetables and grilled chicken
Step 1 of 4

About you

Step 2 of 4

How much do you move?

Two separate things: how much you move during normal life, and how much you train on purpose. When unsure, choose the lower option — almost everyone overestimates.

Mostly seated
Desk job, drive everywhere, under 5,000 steps
Lightly active
Some walking through the day, 5,000–8,000 steps
On your feet a lot
Teacher, nurse, shop floor, 8,000–12,000 steps
Physically demanding job
Manual labour, delivery, 12,000+ steps
None right now
Not training yet
1–2 hours a week
A couple of sessions
3–4 hours a week
Training most days
5–6 hours a week
Serious routine
7+ hours a week
Athlete or twice-daily
Step 3 of 4

What are you after?

Lose fat
Bring weight down while holding on to muscle
Build muscle
Add lean mass with a controlled surplus
Recomposition
Lose fat and build muscle at once, weight roughly steady
Maintain and feel better
Hold weight, improve energy, digestion and health markers
Step 4 of 4

How do you eat?

Balanced
Sensible split — right for almost everyone
Lower carb
Fewer carbs, more fat. Some people prefer it; it is not superior
Lower fat
More carbs, less fat. Suits high training volume
Your plan

—

Eat — calories a day

Hit this with about 75–80% consistency. Perfection is not the target and never has been.

—
Protein
—
Carbs
—
Fat

Your BMI

—
1518.5253035+
These are the WHO international thresholds — overweight from 25, obese from 30. If you are of South Asian, East Asian or Middle Eastern descent, cardiometabolic risk rises at a lower BMI, closer to 23, so read a number in the low 20s more seriously than the label suggests. BMI also cannot tell muscle from fat.

Your hand portions

Your hand is proportional to your body, always with you, and needs no weighing scale. This is how to hit the numbers above without tracking a thing.

How to actually track this

Recommended

Hand portions

Palm for protein, fist for vegetables, cupped hand for carbs, thumb for fats. No app, no scale, works when you eat out.

More precise, more effort

Weigh and log

A kitchen scale and an app. More accurate, but most people quit within a fortnight. Use it for two weeks to calibrate your eye, then switch to hands.

Aim for 75–80% consistency, not 100%. Four good days out of five beats seven perfect days followed by three weeks off. The plan you can keep is the one that works.

When progress stalls

This is the part that actually changes things
A calorie number on its own is easy to ignore. What is behind this is the plan you can follow at your own table — exact portions for every meal, how to hit them without weighing anything, and what to change when the scale stops moving. Yours free, as a PDF you keep.

Where should I send it?

Your PDF, and one honest note from me about whether coaching would actually help you — or whether you are fine doing this alone.

Your details stay with Coach Roshan. Never sold, never spammed, unsubscribe any time.

Unlocked

Scroll up for your full plan. Take the PDF with you, or send your numbers to me and I'll tell you what I would change.

Send this to Roshan
Please read. These are estimates from the Mifflin-St Jeor equation with standard activity multipliers. Real requirements vary with body composition, genetics, medication, sleep and stress — treat this as a starting point, then adjust from what the scale and the mirror actually do over 2–3 weeks.

BMI categories follow the WHO international thresholds. People of South Asian, East Asian and Middle Eastern descent develop metabolic risk at a lower BMI than these cut-offs suggest — around 23 rather than 25. BMI also ignores muscle mass and fat distribution, so a muscular person can read "overweight" while being perfectly healthy.

Not for under-18s, during pregnancy, or while breastfeeding. If you manage diabetes, thyroid disease, kidney disease, PCOS or an eating disorder, speak to your doctor before changing your intake. Never change prescribed medication based on a calculator.