Calculate Your Daily Macros

Find your estimated daily calorie and macronutrient targets, then see what a day of eating could actually look like.

Your daily calorie target
0
calories per day
0g Protein
0g Carbohydrates
0g Fat

What does this mean?

Here's how your estimated daily target was calculated.

Basal metabolic rate (BMR) 0 kcal
Estimated maintenance 0 kcal
Your goal —

Make protein the easy part

You don't need to get all your protein from shakes and bars. Start with protein-rich whole foods, then use convenient options to help fill the gaps.

0g protein/day

Spread your protein across the day rather than trying to squeeze it all into one meal.

1
Build meals around protein

Start with eggs, Greek yoghurt, beef, chicken, fish or other protein-rich whole foods.

2
Fill the gaps

A Chief Whey Protein shake is an easy way to increase high-quality complete protein without adding another meal.

3
Upgrade your snacks

Swap low-protein snacks for options like a Chief Collagen Protein Bar, beef bar or biltong.

Here's what a day could look like

An example using whole foods and Chief products to make your targets easier to hit.

Breakfast

Eggs + Greek yoghurt

Eggs, Greek yoghurt, berries and a small serve of oats.

Protein first Whole food
Morning

Whey protein shake CHIEF

Chief Whey Protein mixed with water or milk. Add fruit if you need more carbohydrates around training.

Easy protein Shake
Lunch

Chicken + avocado bowl

Grilled chicken, avocado, large salad, extra virgin olive oil and a serve of rice or potato.

Whole food Main meal
Afternoon

Collagen Protein Bar CHIEF

A Chief Collagen Protein Bar when you want something convenient between meals.

Protein snack On the go
Dinner

Steak + vegetables

Steak, plenty of vegetables and roast potato or sweet potato.

Protein first Whole food
Optional

Beef snack CHIEF

Still hungry or short on protein? Choose Chief Biltong or a Chief Beef Bar instead of reaching for a low-protein snack.

As needed Protein snack
YOUR DAILY TARGET 0 calories
PROTEIN 0g
CARBS 0g
FAT 0g

Three things that matter more than perfection

Hit your protein

Make protein the anchor of your meals and snacks.

Choose real food

Build most of your diet around minimally processed, nutrient-dense foods.

Watch the trend

Your calculated calories are a starting point. Adjust based on what happens to your weight, hunger and performance over time.

This calculator provides an estimate only. Actual energy needs vary between individuals and can be affected by body composition, training, metabolism and other factors. The sample meal plan is an example and is not individual dietary or medical advice.