Free Macro
Calculator
Most people are eating completely wrong for their goals — too many calories, not enough protein, and no structure whatsoever. This calculator gives you your exact daily targets in under 60 seconds.
Based on your stats and goal — hit these numbers consistently and you will see results.
Knowing Your Numbers
Is Just the Start
The harder part is building the structure around them — the right training programme, accountability and adjustments as you progress. That's exactly what coaching is for.
How These Numbers
Are Calculated
Your calorie target is based on two things: your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Daily Energy Expenditure (TDEE), which accounts for how active you are. Multiply your BMR by your activity level and you get the number of calories needed to stay exactly where you are.
From there, a goal adjustment is applied. Fat loss uses a 20% deficit below your TDEE — aggressive enough to drive real progress, conservative enough to preserve muscle. Muscle gain adds a 10% surplus — enough to support growth without unnecessary fat accumulation. Maintenance keeps you at TDEE.
Protein is set at 2.2g per kilogram of bodyweight across all goals. This is deliberately high. Higher protein preserves muscle when you're in a deficit, supports muscle growth when you're in a surplus, and keeps you fuller for longer. Fat is set at 30% of your total calories, which covers hormonal function and essential fat intake. The remainder goes to carbohydrates to fuel your training and daily activity.
These targets are estimates. No formula accounts for every individual variable — genetics, sleep, stress and training quality all play a role. What matters is consistency, not precision. Hit your targets most days and track your progress over weeks — not hours.
Knowing your numbers is step one. The harder part is building the structure around them — the right training programme, the right accountability, and the right adjustments as you progress. Generic targets get you started. A coach gets you there.
