Why a range beats one magic number
Daily activity, tracking error and food labels all vary. A consistent range is more useful than pretending one exact calorie number is perfect.
Interactive tool
Calorie & Protein Starting Calculator
Know your numbers. Then use them properly.
Estimate a practical calorie range and protein target, then unlock the closest useful example guide for your goal.
What you get
Clear enough
to act on.
The calculator uses the Mifflin–St Jeor resting-energy equation, an activity estimate and a goal adjustment. It is designed to create a starting point—not false precision.
- Goal-adjusted calorie starting point
- Practical ±5% working range
- Protein target based on body weight
- Matched 2,000, 2,500 or 3,000 calorie guide
Why the 14-day review matters
Body weight and appetite fluctuate. Two consistent weeks give enough trend data to decide whether the starting estimate needs a small adjustment.
What happens after the result
You receive the closest useful guide, then can send Jamie the result if you want help matching it to training and real life.
Good questions
Know before
you start.
01Is the result medical or dietetic advice?+
No. It is a general educational estimate for healthy adults. Individual medical and dietary needs require an appropriately qualified professional.
02Why is my download rounded to 2,000, 2,500 or 3,000?+
The PDFs are examples, not prescriptions. The rounded match makes the food structure easy to understand while your calculated result remains visible.
The next useful step
Turn the information
into your plan.
See the private Bondi Junction studio, tell Jamie what you want to change and get an honest recommendation. No hard sell and no lock-in contract.
Book a free studio intro