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Calorie calculator

Welcome to the Awesome Supplements Calorie calculator, a handy and accurate tool to help you calculate your calorie needs to reach your fat loss, maintenance, or muscle building goals. Simply fill in the below table as accurately as possible accounting for where your current activity level is, or where you intend it to be when implementing your new diet and calorie goal.

The suggested macronutrients given by our calorie calculator are a guide based on an active person, aiming for roughly 25% fat, 30-40% protein (it automatically changes based on your goal), with the remainder coming from carbohydrates.

Remember, in changing body composition the #1 variable is total calorie intake, #2 is your protein intake, and #3 your fat and carb intake - where we always advise to be flexible – which Ben our founder explains more in the video below. After doing your calculation, please review our FAQs, explainer video, and feel free to download a sports guide to get even more help.

Don't forget to check out our full range of Awesome Supplements to help you reach your goals!


No, the number you see above has calculated your calorie deficit already given your physical stats and activity level, if you chose ‘fat loss’ as your goal.

According to the relevant research, your carbohydrate and fat intake will not make much difference to your body composition so long as calories and protein are at appropriate intake levels and you don’t eat extremely low carbohydrate or fat.

Feel free to keep your calories and protein the same while varying your fat and carbohydrate intake according to your preference (indeed, many people do not track these at all, and track only calories and protein, to great results). For those who are athletically minded, we advise erring close to the carbohydrate intake suggested as carbohydrate is important for exercise performance.

This is explained more in the above video with Ben.

No, the above calculation works on eating an average calorie need over the course of a week, making it easier to manage your diet. So over the course of a week you will be eating the right amount of calories, split evenly, daily.

If you exercise very intensely on some days, and are highly sedentary on other days, you can choose to times your calories by 7, and eat more on training days, and less on rest days, but for the average trainer exercising 3-4x per week, eating the same, daily, will lead to the same outcome over the course of a week and make it easy to manage your diet.

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