DOABL
Free Tool

Calculate Your Calories, Macros & Step Target

Get your personalised daily calorie, macro and step targets in under two minutes.

About You Body Lifestyle Your Details Results
About You
Let's start with the basics.
Your Body
We use this to calculate your unique calorie needs.
kg
cm
Your Lifestyle
This helps us estimate how many calories you burn and set realistic targets.
Sedentary
Mostly sitting — desk job, little exercise
Lightly Active
Light exercise 1–3 days per week
Moderately Active
Moderate exercise 3–5 days per week
Very Active
Hard exercise 6–7 days per week
Extra Active
Very intense daily exercise or physical job
Fat Loss
A moderate deficit to lose fat sustainably
Maintain Weight
Eat at your maintenance calories
Build Muscle
A slight surplus to support muscle growth
steps
Check your phone's Health app or step tracker for your daily average. If you're not sure, a rough estimate is fine.
Almost There!
Enter your details below to see your personalised results.
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Your Results

Here Are Your Targets

Daily Calorie Target
0
calories per day
🧈
0
grams
Fats
🥩
0
grams
Protein
🍚
0
grams
Carbs
🥦
0
grams
Fibre
Macro Split
Fats 25%
Protein 35%
Carbs 40%
👟
Daily Step Target
Your personalised step goal
0
You Now
0
Your Target
0
Increase
0 12,000
Maintenance Calories 0 kcal
Goal Adjustment 0 kcal
Sound familiar?
✕ You've tried tracking before — it worked, until it didn't
✕ You're good Monday to Thursday, then weekends undo it all
✕ You know what to eat — you just can't stay consistent
✕ You've lost weight before but it always comes back
Join 1,000+ women who've lost 5-7kg in their first 90 days using The DOABL Method and kept it off for good.
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1,000+
Women Coached
9 in 10
Lose 7-27kg
9-12m
Avg. Journey
Find Out More
Real Results
Real Women. Real Change.
No quick fixes. Just real results that last.

Helena Lost 30kg (66lbs) in 12 Months

Busy Professional

Helena joined DOABL stuck in a rut, unfit and lacking confidence. 9 months later, she's 20kg+ down, a regular in the gym, and finally enjoying her life without guilt.

Helena
Helena
DOABL Graduate
Helena before 88KG
Helena after 58KG

Lajja Lost 30kg (66lbs) in 11 Months

PCOS & Religious Fasting

Lajja came to DOABL with PCOS, no gym confidence, and religious fasts to work around. 30kg down in 11 months, she's ran a 5K, climbed Scafell Pike, and eats intuitively.

Lajja
Lajja
DOABL Graduate
Lajja before 99KG
Lajja after 69KG

Beca Lost 35kg (77lbs) in 12 Months

New Mum

Beca joined DOABL postpartum, at her heaviest, feeling like she'd lost herself. 12 months on, she's 36kg down, running long distances, and has her confidence back.

Beca
Beca
DOABL Graduate
Beca before 105KG
Beca after 70KG

Anna Lost 20kg (44lbs) in 12 Months

Busy Professional

Anna joined DOABL to improve her relationship with food and the gym. 12 months later, she'd completed 2 half marathons, shifted her mindset entirely, and says her only regret is not joining sooner.

Anna
Anna
DOABL Graduate
Anna before 88KG
Anna after 68KG

Jenn Lost 18kg (40lbs) in 8 Months

Busy Professional

Jenn joined DOABL working full-time and travelling constantly, 10kg heavier than her boyfriend. She's now 10kg lighter than him, wore a size 8 dress for the first time in years, and feels sexy and confident in her own skin.

Jenn
Jenn
DOABL Graduate
Jenn before 73KG
Jenn after 55KG

Liv Lost 24kg (53lbs) in 12 Months

Newly Engaged

Liv joined DOABL struggling to balance work and fitness. 12 months and 24kg later, she's completed two half marathons, trains 3x a week, and is going wedding dress shopping feeling more confident than ever.

Liv
Liv
DOABL Graduate
Liv before 89KG
Liv after 65KG

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This calculator uses the Mifflin-St Jeor equation and provides estimates only. Individual needs vary based on health conditions, hormones, medication, and other factors. For a fully personalised plan, speak with a qualified coach.