Free nutrition tool

Find your daily calorie & macro targets.

Get an estimated starting target for calories, protein, carbohydrates and fats — then we'll show you how to turn those numbers into real meals you can actually stick to.

✓Personalised estimate based on your body, activity and goal.
✓Instant calorie and macro breakdown.
✓Free Element Macro & Meal Planner showing you how to turn your numbers into real meals.

Calculate your targets

Enter your details below. It takes less than a minute.

Sex

Age

Height (cm)

Weight (kg)

Typical activity level

Primary goal

Please complete all fields with realistic values.

These figures are estimates designed as a practical starting point, not medical advice.

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Your results will appear here Complete the calculator to see your daily calorie and macro targets.

Your estimated daily target

0 calories

0gProtein

0gCarbs

0gFats

These numbers are a starting point. Your progress, hunger, energy and training performance should guide future adjustments.

You’ve got the numbers. Now let us show you how to use them.

Your calorie and macro targets are only useful if you know how to turn them into meals you can actually stick to.

WHAT YOU’LL GET IN THE ELEMENT MACRO & MEAL PLANNER

How to split your calories across the day
How to build balanced meals around your targets
Food scales, portion sizes and simple hand-guide estimates
High-volume foods for fat loss and calorie-dense foods for gaining
Example meal plans, shopping lists and meal-prep ideas
How to handle eating out and weekends without losing momentum
When to review and adjust your calories and macros

Enter your details below and we’ll save your personalised targets to your Element profile and send you the free Element Macro & Meal Planner.

Complete the short form below to receive your personalised targets and planner.

No extreme dietsUse the numbers to build a realistic approach you can sustain.

Real-world meal planningLearn portions, food volume, meal prep, eating out and weekend strategies.

Pair nutrition with trainingUse the plan alongside structured training to make your progress more predictable.

What happens next

From numbers to a plan you can actually use.

Calculate

Get an estimated calorie and macro target based on your current body, activity level and goal.

Build your meals

Use the Element Macro & Meal Planner to turn those numbers into portions, meals, shopping and meal prep.

Pair it with training

When you're ready, speak with the Element team about matching your nutrition with the right training approach to help fast-track your results.