BodyForge 12 — Nutrition Calculator

Find your daily calorie and macro targets. Fill in all fields to get your results.

Goal
Approach

Adding your waist, hips, and neck measurements lets us estimate your lean body mass and calculate a more accurate calorie target. Standard formulas treat everyone at the same weight identically — these measurements account for your actual body composition. Use a soft tape measure in the morning before eating.

Waist: narrowest point of your torso, roughly 2cm above your navel. Relax, don't suck in.
Hips: widest point around your hips and glutes.
Neck: just below the larynx, tape slightly angled downward at the front.
Your daily targets Standard estimate
Calories
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Protein (g)
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Carbs (g)
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Fat (g)
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What to expect over 12 weeks
These are realistic ranges based on consistent adherence. Individual results vary depending on starting point, metabolism, and lifestyle factors. Judge progress by weekly averages, not single-day fluctuations.
Standard calorie calculators tend to overestimate how much you need. They assume higher activity levels than most people actually have day-to-day, and they can't account for the fact that metabolism adapts as body composition changes. Our numbers are intentionally conservative, based on what consistently produces real results in real people, not lab conditions. If you feel genuinely underfuelled after 2 weeks, adjust upward by 100–150 kcal. Starting slightly lower and adjusting is always more effective than starting too high and wondering why nothing's moving.