Enter your stats + your average steps. We automatically choose your activity multiplier and calculate your
maintenance, deficit, surplus calories plus Sovra Plate Method macros
(35% protein, 25% carbs, 20% veggies, 15% fat, 5% pleasure).
Your Results
BMR: kcal/day
Maintenance (TDEE): kcal/day
Auto Activity Pick:
Daily Calories: kcal
Protein (35%): g/day
Carbs (25%): g/day
Fat (15%): g/day
Veggies Budget (20%): kcal/day
Pleasure Budget (5%): kcal/day
Sovra Note: Veggies + Pleasure are shown as a calorie budget to match your plate split.
“Veggies” = mostly non-starchy vegetables. Your daily anchor: 40–50g protein at breakfast.
These are estimates. Track consistently for 2–3 weeks and adjust by 100–200 kcal if needed.
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