NXTLVL Aesthetics
Free tool

What's your number?

Calories aren't a mystery and they're not a guess. One equation gets you within a stone's throw of the right number, everything after that is just consistency. Run it, it takes a minute.

CALORIES = BMR × ACTIVITY ± YOUR GOAL
01
Your stats
who you are
ft
in
kg

Training 3–5 days a week, on your feet a fair bit outside the gym.

02
Your goal
what you're building

The sweet spot. Fast enough to see it, liveable enough to keep it.

Need your age, height and weight first, the maths doesn't work without them.

The verdict, you're in
Reality check
Days a week you actually hit the number
6/ 7
Projected trend
Your checkpoints
BMR
calories at total rest
Maintenance
calories to hold steady
Daily target
calories, every day
Weekly change
on the scale, roughly
In 12 weeks
if you hold the number
vs doing nothing
what the 12 weeks buys you
Protein
Fats
Carbs
Worth knowing

This is a strong starting point, not gospel. Weigh in a few times a week, watch the trend over two or three weeks, then nudge the number instead of guessing again.

Where to spend your effort
Start here
Hit protein first
Steps beat extra cardio
15,000 steps most days does more for the day-to-day gap than another twenty minutes on a bike you don't enjoy. It adds up quietly and you can keep it up.
Track for two weeks, then judge
One day tells you nothing. Two full weeks of actually logging tells you whether this number's right for you, or needs a nudge up or down.
The bit a calculator can't do

Want me to check these?

A calculator gives you a number. It can't tell you what to do when the scale hasn't moved in three weeks, how to hit 190g of protein around a twelve hour shift, or when to stop cutting. That's the part I actually do.

Send these through and they'll land in your inbox with a few notes on actually using them. Reply to that email and I'll tell you what I'd change. No charge, no pitch.

Sent. Your numbers are on their way to your inbox, along with a few notes on using them. Reply to that email if you want me to check them properly.

Want it sorted now? Message me MACROS on Instagram and we'll go through it there.

NXTLVL Aesthetics · Harry Austin
Numbers get you in the room. Holding them, every week, for the next twelve, is what a coach is for. nxtlvlaesthetics.fit