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Calorie counter
Find your starting targets in seconds.
This calculator estimates maintenance calories, a realistic fat-loss target, and simple macro ranges. Use it as a starting point, then adjust based on energy, hunger, workouts, and real progress.
Your numbers
Enter your basics and choose a goal. Results update when you calculate.
Depending on your unique metabolic health, these numbers can vary. Please be mindful, but if you have any questions, you can always feel free to reach out to Coach Bethany directly. She’s happy to help.
How to use it
A target is a starting point, not a rule for your worth.
Your body is not a spreadsheet. These numbers help you start with structure, then your actual hunger, energy, training performance, and progress decide what changes next.
Hit protein first
Protein helps preserve muscle, manage hunger, and support training while calories change.
Keep meals normal
Build targets around foods you can repeat during busy weeks instead of chasing perfect days.
Watch weekly trends
Daily scale swings are noisy. Look at averages, energy, sleep, and workouts together.
Adjust with context
If progress stalls, small changes usually beat extreme cuts that make consistency harder.
Need the plan behind the numbers?
Turn targets into meals, habits, and progress you can keep.
Coach Bethany helps you personalize calories, macros, workouts, and accountability around your schedule so the plan works outside of perfect weeks.