Start
Use the calculator to establish a structured starting target based on your current routine.
Free HIITIT nutrition calculator
Your starting
calories & macros.
Calculate a practical daily target from your body, routine, training and goal—then receive a copy directly by email.
Resting needs
Daily activity
Your goal
Accuracy comes from feedback
Calculate.
Track. Adjust.
No equation can see your exact metabolism. The first calculation sets direction; your consistent real-world progress makes it personal.
Track
Follow the target consistently and monitor average weight, measurements, progress photos and training.
Adjust
Review the trend after two to three weeks and change the target only when the evidence supports it.
This calculator provides an estimate for generally healthy adults aged 18 and over. It is not medical advice or a diagnosis. Anyone who is pregnant or breastfeeding, under 18, managing an eating disorder, kidney disease, diabetes or another clinical condition should seek individual guidance from an appropriately qualified professional.
Turn numbers into a plan