Free tool
Macro calculator
A starting point for your calories and macros, using the Mifflin-St Jeor method. A guide, not a prescription. Real coaching tunes it to your body, your training and your life.
Your details
Female
Male
Fat loss
Maintain
Build
-30%-20%-10%TDEE+10%+20%
High protein
Balanced
See your macros
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Daily target
0
kcal
BMR
0 kcal
TDEE
0 kcal
Protein
0
grams
0 g/kg
Carbs
0
grams
0 g/kg
Fat
0
grams
0 g/kg
These are a well-founded estimate to start from. How you respond over the first few weeks is what really sets your numbers, and that is exactly what coaching is for.
Ready for the next step
Numbers are the start. Coaching is the difference.
Let us build the plan around these, and around you. Nutrition only, or Training and Nutrition together.