Calculate Your Macros
Find your calorie and protein targets for fat loss, maintenance, or muscle building with my FREE CALCULATOR
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How This Calculator Works
This is more than a calculator. It gives you practical targets and guidance so you know what to focus on first.
Personalized calorie targets
Uses your age, body weight, activity level, to calculate calories for fat loss, maintenance, or muscle building
So you can stop guessing and use numbers that actually make sense for your body and goals
Built-in fat loss options
Choose between slow or more aggressive fat loss based on your timeline and preferences
So you’re not forced into extreme dieting when you don’t need it
Protein targets based on goal weight
Protein is calculated using your goal weight, with flexible options depending on your training intensity and calorie intake
So you can support muscle, strength, and recovery without overeating or underfueling
No carb or fat micromanaging
The calculator focuses on calories and protein only
So you can eat in a way that fits your lifestyle instead of playing Macro Tetris
Designed as a starting point, not a rulebook
Includes guidance on how long to stick with your numbers and when (or if) to adjust
So you’re not constantly recalculating or second-guessing yourself
This calculator is for you if:
You want guidance and not just numbers
You're tired of guessing and want clear calorie & protein targets as a starting point
You want sustainable results, not a 14-day meltdown
This is not for you if:
You expect instant results without consistency, and/or want to crash diet
You you want a rigid meal plan
You want to obsess over carbs and fats
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