Range Target Calculator
No fads, no yo-yo dieting. Just a method that works for life.
Real results without restriction
Instead of one rigid calorie number, we use range targets — an optimal goal and a non-negotiable max. You're either pausing or moving forward, but never backwards. Direction is more important than speed.
01 Your Details
💡 Your first goal should be to increase your steps to at least 8,000 per day (or activity equivalent). This will significantly improve your results.
Sustainable fat loss — recommended for best results
Important: Calorie calculators are basic — human behaviour and physiology is not. This is a starting point, not a hard rule. Your actual needs may vary based on genetics, stress, sleep, hormones, and many other individual factors.
02 Your Metabolism
BMR
—
calories at rest
TDEE
—
maintenance
Protein
—
grams/day minimum
03 Your Range Targets 🎯
Optimal Target
—
calories/day
Your bullseye — aim for this every day
Non-Negotiable Max
—
calories/day
Stay under this — you're still making progress
Aim for your optimal target each day. If you go over, don't panic. As long as you stay under your non-negotiable max, you are still making progress. No more "I've ruined it" mentality.
- Hit optimal target = maximum progress
- Between targets = still progressing, just slightly slower
- Direction is more important than speed
- You're either pausing or moving forward — never backwards