Let's Work Out Your Numbers
Answer a few quick questions and I'll calculate your calories and your protein target. Free, no guesswork.
How Active Are You Day To Day?
Be honest, this is about your actual week, not your best week.
What's The Goal?
This sets the size of your deficit or surplus.
Where Should I Send Your Results?
Enter your details below and I'll calculate your calorie and protein targets instantly.
Your results are on their way to your email in the next few minutes. Please check your spam and promotions folders if you don't see it in your main inbox.
Fat matters too. It's essential for hormone production and helps your body absorb key vitamins. Don't be tempted to cut it lower than what's shown here.
| Meal | Cals | Protein | Carbs | Fat |
|---|
You've got your numbers. That was never the hard part. Sticking to them, especially on weekends, is what actually trips most men up.
Not ready to message yet? Follow @adam_kelly_fitness for daily content to help you turn numbers like these into results that actually stick. No BS.
This calculation is an estimate based on standard formulas and is for informational purposes only. It is not a substitute for advice from a medical professional. Adam Kelly Fitness is not responsible for outcomes based on this estimate.