Calorie & Macro Calculator — VLCT Performance

Free Tool · Nutrition Calculator

Know your numbers.
Own your results.

Get your personalised calorie target and exact macro split — built on the same method used with VLCT Performance clients.

About You

First Name (optional)

Biological Sex

Age

Weight (kg)

Body Fat % (optional)

Height (cm)

Height — Feet

Height — Inches

Activity Level

×1.2

Sedentary

Desk job, minimal movement, no structured exercise

×1.375

Lightly Active

1–2 gym sessions per week, otherwise mostly seated

×1.55

Moderately Active

3–5 structured sessions per week — most people here

×1.725

Very Active

6–7 sessions per week, physically demanding day

×1.9

Extremely Active

Athlete or manual labour job + daily training

Your Goal

🔥

Extreme Fat Loss

Aggressive cut. Short-term only. Requires high adherence and protein

−1000 kcal/day · 1kg (2 lb)/week

⚖️

Fat Loss

Sustainable deficit. Preserves muscle. Most people start here

−500 kcal/day · 0.5kg (1 lb)/week

🌱

Mild Fat Loss

Easiest to sustain. Ideal long-term recomp pace

−250 kcal/day · 0.25kg (0.5 lb)/week

🎯

Maintain Weight

Hold weight while improving body composition with training

Maintenance calories

💪

Mild Weight Gain

Minimal fat gain. Slow, quality muscle. Patient approach

+250 kcal/day · 0.25kg (0.5 lb)/week

📈

Weight Gain

Standard lean bulk. Some body fat increase expected

+500 kcal/day · 0.5kg (1 lb)/week

⚡

Extreme Weight Gain

Maximum surplus. Expect notable body fat. Hard gainers only

+1000 kcal/day · 1kg (2 lb)/week

YOUR DAILY TARGET

—kcal

—

BMR

—

TDEE
(Maintenance)

—

Your Target

Protein

—g

—

— per meal

Carbohydrates

—g

—

— per meal

Fats

—g

—

— per meal

Macro Distribution

Protein —%

Carbs —%

Fats —%

Per-Meal Breakdown

Protein per kg Bodyweight

—

Estimated Weekly Fat Loss

—

Calorie Deficit / Surplus

—

Your BMR

—

Calories burned at complete rest. Your metabolic floor.

Personalised Tips

Numbers are just the start

Want these applied
to your exact situation?

Your numbers are a great starting point. But the plan that actually gets results is built around your food preferences, training schedule, lifestyle, and how your body responds week to week.

@vlctperformance

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