Calorie & Macro Calculator


Calorie & Macro Calculator
Your daily calorie intake can vary from person to person depending on many factors and the amount of weight (fat and muscle) we carry is a result of the number of calories we consume. We must find a balance between the food we consume and the amount of physical activity we participate in.

Factors that alter the number of calories we need each day can depend on the following;
  • Age
  • Gender
  • Health Conditions
  • Physical Activity Level
  • Intensity of Workout
  • Goal you are working towards
Find your recommended Calorie intake

The type of foods that we consume are also just as important as the number of calories we consume. The food we eat is placed in three categories; Carbohydrates, Fat and Protein. These are all called macro-nutrients (Macro's for short)

Carbohydrates are the sugars, starches and fibres that are found in grains, fruit, vegetables and milk products. Carbohydrates are an important part to a healthy diet and provide energy to the nervous system, the brain and provide energy during physical activity. Carbohydrates also prevent protein being broken down and used as an energy source whilst during some activities fat metabolism is also enabled - according to low state university.
Although many 'quick fix diets' will encourage people to cut carbohydrates from their diet in order to lose weight, Fit Slims Club encourage consuming them as they carry so much nutrition the body needs in order and function as nature intended.
We simply advise on the best carbohydrates. 

Some GOOD Carbs
  • All Fruit & Vegetables          
  • Pumpkin         
  • Sprouted Grains 
  • Quinoa                                    
  • Rice                                  
  • Butternut Squash
  • Sweet Potato                         
  • Peas                                      
  • Pulses
  • Oats                                        
  • Beans                                    
  • Barley
  • Lentils                                    
  • Chickpeas         
  • Spelt 
  • Buckwheat


Fats are an essential part of a healthy balanced diet. The body alone cannot make essential fatty acids so must be consumed through our diet. Fat helps the body to absorb fat-soluble Vitamins such as vitamin A, D and E, fat also enables the body to store energy and insulate and protect the human body. Although we need fat, this doesn't mean eating a whole plate of bacon, cheese and other greasy foods. We need to eat foods rich in monounsaturated and polyunsaturated fatty acids to reduce the risk of heart disease and type 2 diabetes, lower blood cholesterol levels and maintain healthy hormone levels.

Some Good sources of Fats;
  • Avocado
  • Almonds
  • Sunflower seeds
  • Chia seeds
  • Cashews
  • Olive Oil
  • Coconut Oil
  • Oily Fish such as salmon and sardines

Proteins are what every cell in the human body contains! Protein is essential for growth and repair of the body and to help maintain good health, healthy hormones levels, repair and growth of muscles and even our bone health too! Protein is also important for the growth and development in children, teens and also pregnant women.

Some GOOD sources of Protein;
  • Chicken
  • Turkey
  • Salmon
  • Cod & Haddock
  • Tuna
  • Sardines & Mackeral 
  • Beef (occasionally)
  • Eggs 
  • Protein Powders

Finding a good balance of your macro's are important so you effectively reach your goal - you can find yours here