The Calorie Calculator

JACKOVERTONPT – Calorie & Macro Calculator

Accurate Mifflin–St Jeor formula for calories. Adjust protein manually; fats are set as % of daily calories, carbs fill the rest.

Units

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Goal

Protein (g/kg)

Fat % of calories

BMR

—

TDEE

—

Target calories

—

Macro	Grams / day	Calories
Protein	—	—
Fat	—	—
Carbs	—	—

Note: Protein 4 kcal/g, Carbs 4 kcal/g, Fat 9 kcal/g.

The Plates + Plates Playbook

Jack Overton 28/08/2025 Jack Overton 28/08/2025

How I Swerve Late-Night Cravings (and how you can too)

these darn baked goods

There’s sometimes informative content on my social media

Slide 5 is what happens when you’re carb depleted… and they start handing out sausage baps at the wedding. Had to retreat to the car for strategic survival mode nap 💀😭 #Motivation #NoExcuses #DisciplineOverMotivation #bodybuilding #fitness

Get uncomfortable. Get on your grind or stay where you’re at. #HarshTruth #Motivation #NoExcuses #DisciplineOverMotivation #GetUnstuck #LifeStrategy #GlowUp #MindsetShift #DoTheWork #StopOverthinking #ToughLove #SavageMotivation #levelup

This was meant to find you.

Do you agree with this take? #harshtruth #lockin #greatlockin #accountability #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #gym #ﬁtness

Your self worth isn’t measured by the applause people give you. #lockin #greatlockin #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #calloutculture #greatlockin #thegreatlockin #gym #fitness #gymmotivation

Doomscrolling doesn’t mean you’re done! #harshtruth #lockin #greatlockin #disciplineovermotivation #stoplyingtoyourself #accountability #selfsabotage #figureitoutsession #gym #fitness

Your approach to consistency is wrong?!? #harshtruth #lockin #greatlockin #fitness #gym #gymreels #gymmotivation

Will today be the day you FINALLY take that jump? #harshtruth #lockin #greatlockin #disciplineovermotivation #stoplyingtoyourself #accountability #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #calloutculture #greatlockin #thegreatlockin #toughlove

F*** diets.

Comfort or commitment. What side are you on? #harshtruth #lockin #greatlockin #disciplineovermotivation #stoplyingtoyourself #accountability #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #calloutculture #greatlockin #thegreatlockin #toughlove

Manipulate your environment to better suit your goals. #gym #fitness #motivation #mindset

the cost of success. #motivation #mindset #fitness

“when I get … I’ll finally be happy!”

Worried about your hip dips? Don’t be. #gym #fitness #motivation

change your outlook on comparison. #motivation

Momentary bliss before back and biceps

creatine made super simple

It’s with heavy sadness i say, no cookies fuelling today’s session :( #gym #gymmotivation #motivation #fitness #motivational #fitnessmotivation #gymrat #aesthetic #fit #gymaddict #transformation #bodybuilding #bodybuilder

The secret to end your cravings