the Better Body Collective
the better body collective
THE ONLY ONLINE CALORIE & MACRO CALCULATOR YOU’LL EVER NEED
Start transforming your body today with YOUR 100% personalised nutrition breakdown.
The fitness and diet industries would have you believe that getting in shape either requires minimal effort or is infinitely more complicated than the reality.
“We want to be straight up with you. Transforming your physique is simple… but it certainly isn’t easy!”
To that end, it makes zero sense to make it any harder for yourself than it already is.
The number 1 place you are likely to fall short on is nutrition. Without a starting point combined with a clear vision of the journey ahead, it’s only a matter of time until lack of results and frustration takes it’s toll.
“In order to lose body fat you need to be in an energy deficit, which can only happen if you burn more calories than you consume.”
The good news is it doesn’t need to be this way…
Introducing The Better Body Calorie & Macro Calculator!
This will give you the exact nutrition breakdown you need to send you flying towards your body transformation goals.
But here’s the thing…
Knowing your calories and macros is one thing, knowing how to apply them in the real world is a whole other kettle of fish.
This is where the guidance and accountability of a coach becomes invaluable.
Someone who can map out your journey realistically and objectively whilst removing all the guesswork.
If you would to explore our coaching options further, apply by clicking on the button below.
the better body collective
CALORIE & MACRO CALCULATOR
Great, You’re All Set!
with your full nutrition breakdown, from here you have 2 options as we see it:
You go it alone! And that’s cool! You may feel like you have the tools and self accountability to put the calories and macros into action.
Tag @betterbodycollective in your progress updates so we can help keep you accountable.
Apply for Mind Body Mastery, our 1:1 coaching option. We’ll meet you where you are now and work with you personally until you reach your dream physique.
We got you covered!
YOUR CALORIES & MACROS EXPLAINED
Basal metabolic rate, or BMR, is the measurement of an organism’s energy expenditure when at rest. In other words, when you’re at rest, not digesting any food and at a comfortable temperature, BMR is the amount of energy it takes for your body to maintain life. Think full on sloth mode! Doing just enough to exist, that’s your BMR!
This is your Total Daily Energy Expenditure, an estimate of your average daily energy use from resting metabolism, digestion, activity and exercise. Knowing your TDEE is extra useful if you want to lose fat or gain muscle! That’s because fat loss is achieved by creating a deficit (eating below your TDEE).
Target Caloric Intake
This is the daily calorie intake required to achieve your target weight change. Think of this intake as your daily average across a 7 day period. There are a plethora of different approaches to controlling your energy intake. Some days you may eat lower than this amount, whilst eating more on other days, but ultimately arriving at your Target Caloric Intake on average across the week .
Composed of organic compounds known as Amino Acids, Proteins provide the building blocks for muscle tissue. Want to maximise your efforts from the gym? You need to eat sufficient protein! Yet this is an area many struggle with when setting out to improve their nutrition and tighten up their physique. Outside of health and physical reasons, protein is highly satiating, helping you to feel fuller for a longer, a win against mindless snacking or overeating.
Proteins are found in foods such as animal meat, fish, eggs, dairy, whey,
Carbohydrates are the body’s main and preferred source of energy. Carbs come in simple forms such as sugars and in complex forms such as starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells. Complex carbohydrates are derived from plants. Whilst not an essential nutrient, carbs will help to fuel your training sessions, help you feel energised and provide a protein sparing benefit. Fibrous carb sources also support digestion keeping your gut ecology happy.
Carbs are found in foods such as grains, fruits, legumes, vegetables and refined sources such as bread, candy, soda, fruit juice and pastries.
Fat is a major source of energy at 9 calories per gram, more than double that of Protein and Carbs. It’s a catalyst for absorbing certain vitamins and minerals, important for digestive and hormonal health. Fat is also critical to building cell membranes, the important lining of each cell which promotes homeostasis and protects the cells. We need fats for many bodily processes.
Fats from good quality sources are for sure important, yet it’s important to be mindful as they are very easy to overeat if you’re not careful. Quality sources of Saturated, Monounsaturated and Polyunsaturated are the types you want, whilst Trans fats you want to stay well clear of.
Fats are found in many of the protein sources mentioned above, but also in foods such as nuts, seeds, oils, avocado, etc. There’s no need to worry about Trans fats if you avoid highly processed sources and over heated oils.
CALCULATOR & NUTRITION FAQ’s
We’ve put together our calculations in an evidence based manner. We factor in your non exercise activity levels known as NEAT (Non-Exercise Activity Thermogenesis), how long and the intensity of cardio you do, along with how many times you lift per week and for how long.
With this said, the intention of the calculator is to merely provide a starting point and it may be the case you need to adjust calories and/or macros based on how your body responds (assuming you stick to the plan!).
Good question, glad you asked! Fast fat loss being “damaging” and “not-sustainable” is one of those myths that just won’t go away… despite the body of research showing the exact opposite. Being efficient with your weight/body fat loss has been shown to significantly increase the likelihood of keeping the weight off, whereas longer periods of targeted fat loss have higher drop out rates and incidences of weight regain.
This is why our approach at The Better Body Collective involves Transformation Blocks of 8-16 weeks – focused periods of tracking nutrition intake to achieve fast, efficient fat loss with diet breaks applied when appropriate.
KEY TAKE HOME: It’s about building a strategy that works for you!
Based on the current body of scientific literature, there’s zero evidence to suggest a high protein diet would cause any detrimental effects on health in an otherwise healthy individual. However, if you have an existing kidney issue, it’s always a good idea to consult your doctor first.
This is context dependant. For most individuals, starting at 2.2g per kg (or 1g per lb) of bodyweight will be ideal. Once you’ve been consistent, you can adjust up or down based on feel and preference but would not recommend going any lower than 1.6g per kg of bodyweight if body composition change is the key focus.
There are some scenarios where you may want to reduce or increase. If you are significantly overweight, you may want to start at the lower range of 1.8g per kg of bodyweight. If you enjoy a higher protein intake and helps you feel fuller for longer, then the upper end of the range of 2.6g per kg may be best for you.
You could actually eat more protein than our upper range. The problem is the more protein you eat, the less calories you have for Carbs and Fats. Protein is also a lot harder to digest as opposed to opting for a higher intake of easier to digest carbohydrates.
KEY TAKEAWAY: Opt for enough protein for your needs, then split carbs and fats based on preference.
Calories are king when it comes to fat loss. We recommend prioritising meeting your calorie target within +/- 50kcals and meeting your protein target within +/- 10g. You can also opt to meet your Carb and Fat targets within +/- 10g.
With this in mind, research has shown consistently over time that so long as calories and protein are matched, all diets will provide a similar outcome in terms of weight/fat loss.
If you have specific performance requirements, or follow a dietary practice such as Vegan or Vegetarian, we are happy to field more specific questions. Just click on the General Inquiries button at the top of the page.
Fats are important for hormonal and cellular health. We do not recommend consuming any lower than 20% of total calories from Fats. In whole numbers, we’d say for females to have no less than 35-40g Fats and for men to have no less than 45-50g Fats.
What if you prefer a higher fat or Ketogenic approach, you can go much higher if that’s your preference. As long as you stick to your Target Calories, you’ll still achieve your goal. Just bear in mind that a higher fat diet will not help you burn more body fat and a lower fat diet, nor is being in Ketosis a better state for losing bodyfat. The energy deficit is what causes weight/fat loss.
Before You Rush Off, We Have 1 Question…
IF WE TOLD YOU THAT YOU COULD TRANSFORM YOUR BODY FASTER THAN YOU EVER THOUGHT POSSIBLE, WOULD YOU WANT TO KNOW MORE?
If the answer is a resounding YES, then you are exactly who we want to coach!
We are very selective with who we work with, so before you apply, all that we ask is that you’re serious about making the commitment required to get the most out of The Better Body Transformation.
Ultimately, you are the one that must do the work, but make no mistake this will be a team effort. By holding ourselves to the highest possible standards, we ensure your hard work is rewarded with a life changing transformation.
MALE FAT LOSS
Go from constantly sighing and grabbing your belly to tightening your belt buckle and looking shredded!
FEMALE FAT LOSS
Go from burned-out, frustrated and exhausted to feeling strong, energised and bursting with self-confidence!