@tonymcleanpt

Find Your
Numbers

Work out your maintenance calories, set your first deficit, and get your macro targets — in under 2 minutes.

01 You
02 BMR
03 TDEE
04 Deficit
05 Macros
1
Your Details
Fill in your basics below
Male
Female
2
Basal Metabolic Rate
Calories your body burns at complete rest
Your BMR
—
calories / day
Calculated using the Mifflin-St Jeor equation — the most validated formula for most adults. This is your floor: the energy you'd burn doing absolutely nothing.
3
Your Activity Level
Be honest — this is where most people inflate their numbers
Sedentary
Desk job, little or no exercise
× 1.2
Lightly Active
Light exercise 1–3 days/week
× 1.375
Moderately Active
Exercise 3–5 days/week
× 1.55
Very Active
Hard training 6–7 days/week
× 1.725
Extremely Active
Physical job + hard training daily
× 1.9
Honest note

If you're a busy parent with a desk job who gets to the gym 3x/week — you're lightly to moderately active. Not very active. When in doubt, go one level lower and adjust after 2–3 weeks of real data.

Maintenance (TDEE)
—
calories / day
Activity Multiplier
1.2
selected above
4
Set Your Deficit
Choose the pace that fits your life right now
Small — 10%
Minimal muscle loss, very sustainable — great for active parents
~0.15–0.25 kg/wk
Moderate — 20%  Recommended
The sweet spot — meaningful progress without suffering
~0.35–0.5 kg/wk
Aggressive — 25%
Only if time-pressured and your protein is locked in
~0.5–0.7 kg/wk
Daily Calorie Target
—
calories / day
Daily Deficit
—
calories below maintenance
5
Your Macro Targets
Based on your weight and calorie target
Protein
—
grams / day
Fat
—
grams / day
Carbs
—
grams / day
Protein First — Always

If you only ever track one thing, track protein. It keeps you full, protects muscle in a deficit, and is the hardest macro to accidentally overeat. Hit this number every day before you worry about anything else.

What To Do Now
01
Write the number down

Screenshot the summary above or note your calorie target somewhere visible. Don't leave it in your head.

02
Track for 2–3 weeks

Use MyFitnessPal or Cronometer. You're not doing this forever — just long enough to understand what your intake actually looks like.

03
Check the trend, not the day

Weigh yourself 3–4 mornings per week and take the average. Not moving after 2 weeks? Drop 100–150 kcal. Losing too fast? Add 100–150 back.

04
Don't slash — adjust

Big drops cause muscle loss, energy crashes, and rebound eating. Small, consistent tweaks compound over time. Boring works.

Numbers are the start.
The plan is what changes things.

If you want a training and nutrition plan built around your actual life as a busy parent — not a generic template — get in touch.

@tonymcleanpt