Free Tool

Body CompositionCalculator

Find your exact calorie and protein targets. Built for men who train seriously and want results that match the effort.

01

Get Your Free Results

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This tool gives you your exact daily calorie target, protein target and full macro breakdown — plus personalised meal templates to hit them. Free. Takes 60 seconds.

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03

Your Targets

Based on your inputs

Daily calories
—kcal
Daily protein
—g
2g per kg bodyweight
Maintenance
—kcal
Your TDEE
Weekly progress
—
Expected rate
—
g protein per meal
—
kcal per meal
3
meals per day
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Full Breakdown

Your complete macronutrient and calorie split

Protein
—
Carbohydrates
—
Fat
—
BMR (base metabolic rate)
—
Calorie adjustment
—
Calorie split
Protein
Carbs
Fat

05

Meal Templates

Example days of eating to hit your targets — adjust portions to your numbers

Option 1 — High Protein Eggs
5 whole eggs scrambledLarge eggs, cooked in butter or spray
35g protein380 kcal
200g Greek yoghurt (full fat)Add honey or berries if in surplus
20g protein190 kcal
1 piece of fruitBanana or apple
1g protein90 kcal
Breakfast total~56g protein / ~660 kcal
Option 2 — Oats and Protein
80g oats cooked in water or milkAdd cinnamon and a pinch of salt
10g protein300 kcal
2 scoops whey protein mixed inStir in after cooking
50g protein240 kcal
Handful of blueberriesFor antioxidants and flavour
1g protein40 kcal
Breakfast total~61g protein / ~580 kcal
Option 3 — Quick and Easy
200g cottage cheeseFull fat for more calories if gaining
24g protein180 kcal
4 rice cakes with peanut butter2 tbsp peanut butter
10g protein280 kcal
1 protein shake250ml water or milk
25g protein130 kcal
Breakfast total~59g protein / ~590 kcal

Aim for at least 40 to 60g of protein at breakfast. This anchors the day and significantly reduces the chance of under-eating protein by the evening.

Option 1 — Chicken and Rice
200g chicken breast grilledSeason with salt, pepper, garlic powder
46g protein220 kcal
200g cooked white riceOr sweet potato for lower GI option
5g protein260 kcal
Large handful spinach with olive oil1 tbsp olive oil drizzle
2g protein130 kcal
Lunch total~53g protein / ~610 kcal
Option 2 — Tuna Wrap
2 cans of tuna in brine drainedApproximately 140g drained weight
52g protein200 kcal
2 large wholemeal wrapsAdd mixed leaves, tomato, cucumber
8g protein280 kcal
Light mayo or Greek yoghurt1 tbsp to bind the tuna
1g protein50 kcal
Lunch total~61g protein / ~530 kcal
Option 3 — Lean Beef Bowl
200g extra lean beef mince (5% fat)Seasoned with cumin, paprika, salt
44g protein240 kcal
150g cooked rice or quinoa
5g protein195 kcal
Roasted peppers and onionsCooked in a small amount of olive oil
2g protein100 kcal
Lunch total~51g protein / ~535 kcal

Keep lunch protein-led. High carbohydrate lunches spike blood sugar and produce the 3pm energy crash. Build the meal around the protein source first and add carbohydrates around it.

Option 1 — Salmon and Vegetables
200g salmon filletBaked or pan-fried with lemon
42g protein360 kcal
Large portion roasted vegetablesBroccoli, peppers, courgette, asparagus
6g protein120 kcal
100g cooked rice or new potatoes
3g protein130 kcal
Dinner total~51g protein / ~610 kcal
Option 2 — Turkey Stir Fry
250g turkey breast minceStir-fried with soy sauce and ginger
55g protein290 kcal
Mixed stir-fry vegetablesPak choi, beansprouts, mushrooms, peppers
5g protein80 kcal
150g cooked noodles or riceEgg noodles or jasmine rice
5g protein190 kcal
Dinner total~65g protein / ~560 kcal
Option 3 — Lean Steak and Potatoes
200g lean sirloin or rump steakGrilled or pan-fried medium-rare
46g protein300 kcal
200g new potatoes boiledSkin on for extra nutrients
4g protein140 kcal
Tenderstem broccoli steamedLarge portion — 150g
6g protein50 kcal
Dinner total~56g protein / ~490 kcal

Reduce or remove the carbohydrate portion at dinner on rest days. The protein stays the same. This naturally reduces calories on the days your body needs less fuel without requiring significant willpower or planning.

High Protein Snacks
Protein shake with water or milk1 to 2 scoops whey
25-50g protein130-260 kcal
200g Greek yoghurtFull fat or low fat depending on goal
20g protein150-190 kcal
4 rice cakes with peanut butter2 tbsp peanut butter
10g protein280 kcal
150g cottage cheese with fruitAdd pineapple or berries
18g protein150 kcal
3 boiled eggsHard boiled — easy to prep in advance
21g protein225 kcal
100g cooked chicken breast with hot sauceMeal prep leftover — quick high protein snack
23g protein110 kcal
Protein barChoose one with 20g+ protein and under 250 kcal
20g protein200-250 kcal
Pre-Training Snacks (60-90 min before)
Banana and protein shakeFast digesting carbs plus protein
26g protein220 kcal
Rice cakes with honey and Greek yoghurtSimple carbs plus protein
15g protein250 kcal
Oats and protein shake40g oats plus 1 scoop protein
30g protein320 kcal

Snacks exist to close the gap on your protein target — not to fill hunger. If you are consistently hungry between meals your main meals are not large enough. Always lead a snack with protein.

Full Day Example — Training Day
Breakfast — 7am5 eggs scrambled, 200g Greek yoghurt, 1 banana
~56g protein~660 kcal
Pre-training snack — 12pmProtein shake, rice cakes with peanut butter
~35g protein~410 kcal
Train — 1:30pm
Post-training lunch — 3pm200g chicken, 200g rice, vegetables with olive oil
~53g protein~610 kcal
Dinner — 7pm200g salmon, roasted vegetables, 100g potatoes
~51g protein~610 kcal
Day total~195g protein / ~2,290 kcal
Full Day Example — Rest Day
Breakfast — 7amOats with protein, blueberries
~61g protein~580 kcal
Lunch — 12:30pm2 cans tuna wrap, mixed salad
~61g protein~530 kcal
Snack — 4pm200g Greek yoghurt and fruit
~20g protein~190 kcal
Dinner — 7pmTurkey stir fry, vegetables, smaller rice portion
~55g protein~460 kcal
Day total~197g protein / ~1,760 kcal

On rest days reduce the carbohydrate portions — smaller rice, potato or pasta portions — while keeping protein identical. This naturally reduces calories by 300 to 500 kcal without any tracking required. Protein first. Always.

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