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

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Target calories

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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

Take ownership of your life or stay a spectator. What you’re not changing, you’re choosing.

Be obsessed with you. #harshtruth #lockin #greatlockin #disciplineovermotivation

You’re not lazy, you’re trapped. #harshtruth #lockin #greatlockin #disciplineovermotivation #stoplyingtoyourself #accountability #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #calloutculture #greatlockin #thegreatlockin #toughlove

This was meant to find you.

Slide 5 says it best. #bodybuilding #gym #fitness

Small wins are important, but small defeats matter too.

Bodybuilding show, 7 days time. C’MON! #gym #fitness #funny

Success isn’t avoiding failure, it’s refusing to be broken by it. #harshtruth #lockin #greatlockin #disciplineovermotivation #stoplyingtoyourself #accountability #selfsabotage #figureitoutsession #toughlove #motivationmindset #discipline #growthmindset #calloutculture #greatlockin #thegreatlockin #toughlove

8 DAYS TO GO! LE C’MON!!!!!!!!! #Motivation #NoExcuses #lockin #bodybuilding #fitness #gym #workout #gymmotivation #training #exercise #funny #discipline

That’s their weight to carry, not yours. #Motivation #NoExcuses #harshtruth #lockin

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.