Most people guess their calories. That is why they stay stuck.
Enter your email below and get instant access to the TRU FORM Calorie & Macro Calculator — built to give you a real, personalised nutrition target in under 2 minutes.
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BMR (Basal Metabolic Rate) — the calories your body burns just to stay alive
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TDEE (Total Daily Energy Expenditure) — your real daily calorie burn based on your lifestyle
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Ideal Protein Target based on your lean body mass — not your total weight
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Personalised Daily Calorie Target for your goal, plus a full Protein, Carbs & Fats breakdown
Please enter your name and a valid email address.
🔒 No spam. No BS. Just your numbers.
TRU FORM Collective1 of 9
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Step 1 of 9
What is your biological sex?
Used to apply the correct BMR formula — males and females have different baseline metabolic rates.
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Male
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Female
Tap an option to continue
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Step 2 of 9
How old are you?
Age affects your metabolic rate. Your BMR decreases slightly as you get older.
Please enter a valid age between 15 and 80.
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Step 3 of 9
Height & Weight
The more accurate you are here, the more precise your calorie target will be.
Please fill in all height and weight fields.
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Step 4 of 9
Approximate Body Fat %
This is the most important input for your protein target. Your protein needs are based on your lean body mass. Use the visual guide below to estimate yours — a rough guess is fine.
Visual Reference — Tap to estimate yours
35%30%25%20%15%12%8%
45%40%35%30%25%20%15%
18 %
5% — Very Lean45% — Higher BF
💡 Accuracy tip: The more honest your estimate, the more precise your protein and calorie targets will be. A rough guess beats skipping this entirely.
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Step 5 of 9
What is your primary goal?
This sets whether your calorie target sits above, at, or below your maintenance level.
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Lose Fat (Cut)
Calorie deficit — burn fat while preserving muscle
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Maintain
Eat at maintenance — recomp or sustain your current physique
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Build Muscle (Bulk)
Calorie surplus — maximise muscle growth
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Step 6 of 9
How many times do you train in the gym per week?
Count actual gym sessions — lifting or structured cardio — not casual walks.
0 days
Not currently training
1–2 days
Light / infrequent
3 days
Moderate / consistent
4–5 days
High frequency
6+ days
Elite / athlete level
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Step 7 of 9
How active is your job or daily work?
Someone on their feet all day burns significantly more than a desk worker — even with the same gym schedule.
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Sedentary
Desk job, office, driving — mostly sitting all day
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Lightly Active
On your feet or moving around for half or more of the day
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Physically Demanding
Construction, trades, nursing, retail, manual labour
Tap an option to continue
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Step 8 of 9
How often are you active outside the gym and work?
Walks, bike rides, recreational sports, hiking — any movement in your personal time. Even light activity adds up.
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Rarely / Never
Mostly sedentary outside of gym and work
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1–3 times per week
Occasional walks or light activity a few times a week
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4–6 times per week
Regular daily walks, bike rides, or similar activity most days
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Daily / Multiple times
Very active lifestyle outside of work and gym
💡 Reminder: Overestimating your activity level is the #1 reason people stall. Be honest — your results will be far more useful.
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Analysing your answers...
This only takes a moment
YOUR DAILY CALORIE TARGET
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calories per day
How we got there
A note on accuracy
These numbers are built on proven formulas and will give you a solid, trustworthy starting point. That said, no calculator can be perfect — your results stay accurate only if your body fat estimate, daily activity, and weekly training remain consistent. If any of those shift, your numbers should too.
Protein here is set at 1g per lb of lean body mass. For most people, anywhere between 0.8g – 1.2g per lb of lean mass is a safe, effective range depending on training intensity and goals.
For dialled-in body composition analysis and a plan built around your specific physique and lifestyle, working with a qualified coach is always the gold standard — it's the difference between close and exact.
