A simple starting point,
built around you.

No perfect diets. No intimidating numbers. Just a useful estimate to help you understand what your body may need each day.

TRAIN   •   NOURISH   •   FEEL BETTER   •   LIVE MORE
Your details

Tell us a little about you.

This only takes a minute and helps us give you a more useful starting estimate.

Sex
Height
Weight
Your information isn't stored. It's only used to calculate your result.
Your results

Here's your estimated starting point.

Your daily calorie target
1,945 kcal / day

Think of this as a useful starting point, rather than a number you need to hit perfectly every day.

For reducing body fat: this estimate begins around 20% below your estimated maintenance needs.
Resting needs (BMR) 1,569 kcal
Estimated maintenance 2,432 kcal / day
A simple macro guide

Your daily calories, on a plate.

Each section represents the percentage of your calories coming from protein, fats and carbohydrates.

Your
macro
guide
Protein
150g · 31%
Supports muscle, recovery and satiety.
Fat
60g · 28%
Supports hormones, health and energy.
Carbohydrates
201g · 41%
Provides energy for training, daily life and recovery.
Your day, broken down

Turn your daily target into four useful landmarks.

These meal targets are a practical guide, not numbers you need to hit perfectly. Breakfast uses 25% of your calories and deliberately keeps 40% of its calories from carbohydrates. The rest of the day is balanced back to your overall daily macro target.

Breakfast
486 kcal
38gProtein
49gCarbs
15gFat

Breakfast is intentionally carb-forward: 40% of its calorie target comes from carbohydrate.

Snack
292 kcal
23gProtein
29gCarbs
9gFat
Lunch
584 kcal
45gProtein
61gCarbs
18gFat
Dinner
583 kcal
44gProtein
62gCarbs
18gFat
You've got the numbers. Now make them food.

Use these meal targets alongside the OYM Nutrition Cheat Sheet to turn grams and calories into portions you can actually put on a plate. Being close and consistent is more useful than trying to make every meal mathematically perfect.

Turn the numbers into food

What could that actually look like?

Pick a meal to see one simple example built around your calculated target. It is a visual starting point rather than a prescribed meal.

Example breakfast meal
Example breakfast
Breakfast example
Oats, yoghurt, fruit & nut butter
—Calories
—Protein
—Carbs
—Fat
    Why can the real numbers be different? Two foods that look almost identical can have different calories and macros. A sausage is a good example: the meat percentage, fat content, size, recipe and brand can all change the result. Cooking oil, sauces and portion size can change it again. Use the nutrition label on the food you actually buy when you want greater accuracy.
    Swap foods freely. The aim is to understand the structure of the meal and get reasonably close to your overall daily target — not to eat the exact foods shown here.
    The portions in this image are not to scale. Each meal requires you to weigh out the ingredients as directed. You can buy a simple food weighing scale online for a very reasonable price.

    Your numbers are personal.
    Your plan should be too.

    These numbers are a practical place to begin and will be adjusted around your lifestyle, training and progress by your OYM coach as you progress.

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    This calculator provides an estimate using the Mifflin–St Jeor equation and standard activity multipliers. Individual requirements can vary. The results are intended as a general starting point and are not medical or individual nutritional advice.

    Cool, but now what?

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