Enter your stats and goal below and we'll work out your daily calorie target along with your protein, carb, and fat numbers. It takes less than a minute, and you'll walk away knowing exactly what to eat to hit your goal.
Fill out your info and hit calculate to see your daily calories, protein, carbs, and fat.
Your calculated deficit landed below a safe minimum, so we've floored your calories at 1200/day. Consider a smaller deficit or talk to a healthcare provider.
This is a general estimate, not medical advice. Consult a healthcare provider for personalized nutrition guidance.
Counting calories alone only tells half the story. Two meals with the same calorie count can affect your body very differently depending on how much protein, carbs, and fat they're made of, especially if you're trying to build muscle or lose fat without losing strength.
That's why every bowl at The Whole Bowl is built around a protein-forward portion first, then balanced out with carbs and healthy fats. Once you know your numbers from the calculator above, our menu makes it easy to build a bowl or pick a meal prep package that actually matches them.
Macros, short for macronutrients, are the three main nutrients your body needs in large amounts: protein, carbs, and fat. Together they make up your daily calorie intake, and the ratio between them affects things like muscle growth, energy levels, and body composition.
This calculator uses the Mifflin-St Jeor equation, one of the most reliable formulas for estimating calorie needs, but it's still an estimate. Your actual metabolism can vary based on genetics, muscle mass, sleep, stress, and other factors, so treat these numbers as a starting point and adjust based on how your body responds over a few weeks.
It helps to be consistent, but you don't need to hit your numbers exactly every single day. Aim for your targets on average across the week, and don't stress if one day is a little higher or lower than another.
That's completely normal and nothing to worry about. Getting close most days matters a lot more than perfect precision. If you're consistently within a reasonable range of your targets, you'll still see progress toward your goal.
Every bowl we make is built around a protein-forward, macro-balanced portion, so hitting your protein target is easy without having to weigh and measure everything yourself. Check the nutrition info on our menu or meal prep packages and pick the bowls that line up with the numbers you just calculated.
Fresh, macro-balanced bowls made daily in Surrey. Walk in for pickup today or stock up on meal prep for the week ahead.