Fortified Body Gym

Free tool · Fortified Body Gym

Work out your fuel

Pop your details in and you'll get a daily calorie target plus a protein, carb and fat split to match your goal. Log a weigh-in each week and the chart will show you what is actually happening. Free to use, nothing to sign up for.

Read this first

This is a general guide for healthy adults. There are four situations where a calorie target is the wrong tool, and this is not the place to sort them out.

  • If you are pregnant or breastfeeding. Your energy and nutrient needs go up, not down, and they change through pregnancy. Please do not use a weight loss target. Your midwife, GP or an Accredited Practising Dietitian can give you figures that are actually right for you.
  • If you are under 18. You are still growing, and the equation behind this calculator was built on adults. It will give you numbers that do not apply to you. Talk to your GP with a parent or guardian instead.
  • If you have struggled with eating or with how you see your body. Calorie counting and weight tracking make things harder for a lot of people, not easier, and that is not a personal failing. If any of this feels familiar, please talk to your GP, or call the Butterfly National Helpline on 1800 33 4673. It is free and confidential, 8am to midnight every day.
  • If you take medication or manage a medical condition. Diabetes, thyroid conditions, heart and kidney conditions, and medications that affect appetite or blood sugar all change what a safe target looks like. Check with your doctor before you change how you eat.
What are you chasing?
Sex
The equation uses this to estimate how much energy your body burns at rest.
Count everything, not just your gym time. Walking the dog and chasing kids counts.
How quickly?
Steady is easier to stick to and protects your strength in the gym.

Your daily target

2030

Calories a day

Protein

190g

37% of calories

Carbs

160g

32% of calories

Fat

70g

31% of calories

Calories to hold your weight
2700
Daily deficit
680 calories
Expected change
0.62 kg a week
Rough timeframe
9 weeks
On track for
24/12/2026
Protein per meal, across 4 meals
50g
Fibre to aim for
28g

Hit protein first. If you only nail one number, make it that one. Carbs and fat can shuffle around it depending on the day.

Weekly check-in

Same day each week, first thing in the morning, after the toilet and before breakfast. One weigh-in on its own means very little, so the chart follows your rolling average instead.

Weight in kilograms over time, with your rolling average and the predicted line from your plan.

Date Weight Change Waist Remove

Nobody is watching this but you

  • Your check-ins stay on this device. They are saved in this browser only. Nothing is sent to Fortified Body Gym, nothing syncs to your other devices, and no coach, doctor or dietitian sees any of it. Clearing your browser data clears them.
  • That means nobody is monitoring your progress. Tracking your own weight with no one checking in is entirely your own call, and the responsibility for what you do with these numbers sits with you. Use it as information, not as a verdict on yourself.
  • Know when to stop and talk to someone. If the number on the scale starts driving your mood, if you find yourself weighing more than once a week, or if the trend is going somewhere that worries you, that is the point to close this page and speak to your GP. For eating or body image concerns, the Butterfly National Helpline is 1800 33 4673, free and confidential, 8am to midnight every day.

Recipe packs

All whole food, all high protein, no processed carbs.

  • Lean & High Protein Big protein, lighter calories, whole food carbs.
  • Everyday Whole Food Simple meals for holding steady.
  • Muscle Build Bigger serves and more carbs around training.

The fine print

How these numbers are worked out
  • Your resting burn comes from the Mifflin-St Jeor equation, the one most dietitians use as a starting point.
  • That gets multiplied by your activity level to estimate what you burn across a whole day.
  • Fat loss targets use roughly 7,700 calories per kilo of body fat, so a 550 calorie daily deficit works out near half a kilo a week.
  • Protein is set per kilo of body weight, higher when you're losing fat, because it protects muscle while calories are down.
  • Fat is held at a sensible minimum for hormones and vitamin absorption. Carbs fill whatever is left.
  • There is a hard floor on calories. The calculator will not take you below it, even if you ask for a faster pace.

These numbers are an estimate, not a prescription. Real energy needs vary by 10 to 15 percent between people of the same size, and food labels vary too. Treat the target as a starting point, watch what your weight and training do over two to three weeks, then adjust.

Weight moves around by one to two kilos week to week from water, salt, sleep and your last meal. That is not fat. It is the direction over a month that tells you anything.

This tool gives general nutrition information for healthy adults over 18. It is not personal dietary advice, it is not a medical service, and using it does not create a coaching or clinical relationship with Fortified Body Gym. No coach, doctor or dietitian reviews what you enter or monitors your results. Any decision you make about how you eat or train is your own, and you use this tool at your own risk.

Do not use this calculator to set a weight loss target if you are pregnant or breastfeeding, under 18, currently or previously unwell with an eating disorder, or managing a medical condition or medication that affects appetite, blood sugar, or weight. Speak with your GP or an Accredited Practising Dietitian instead. They can give you figures that account for your situation, which a calculator cannot.

Recipe macros are calculated from standard food composition data for the weights listed. Allergen notes cover the common allergens in the listed ingredients only, so always check the labels on what you buy.

Support, free and confidential: Butterfly National Helpline 1800 33 4673, 8am to midnight every day, for eating and body image concerns. Lifeline 13 11 14, any time, if you are struggling and need someone now.

Want a hand with it?

This calculator will get you a sensible starting point. What it cannot do is watch you train, adjust things when life gets in the way, or tell you when to back off. That is the part we do in person at Willoughby, and the first week is free.

Dan Bradley · Fortified Body Gym · 8 Prentice Lane, Willoughby NSW