1. To work out your kcals and macronutrient numbers, add in your weight, height and age.

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2. Add the number calculated to the 'adjusted BMR' field (bottom left of the calculator) <<< Make sure you do this.

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3. To adjust your kcals for body composition, select your goal and add the corresponding number into the 'adjusted BMR' field. This calculator is skewed for more active individuals and those doing sports like CrossFit and running/cycling/triathlon. If you fit into this category then opt for maintenance rather than weight loss to begin with.

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4. Record your numbers and add them into MyFitnessPal.com

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*Remember, these are only starting figures. As you progress, adjust these numbers based on metrics like weight, body fat, recovery and performance