MACRO
CALCULATOR.

1. Biological sex

Picks the right metabolic equation. Not gender identity.

2. Age

BMR drops ~1-2% per decade after 25.

3. Height

Used in the Mifflin-St Jeor BMR formula.

4. Current weight

Drives both BMR and your protein/fat targets.

5. Body fat estimate

If known, we use Katch-McArdle (LBM-based, more accurate for lifters). If not, we use Mifflin-St Jeor, still works, ~5-8% less precise.

Drag the slider until the picture matches the mirror. Skip if you don’t want to guess.

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18-24% · Average

No visible abs, soft midsection

4% shredded45%+

• M Sub-8%Sub-8%Stage LeanStriations visible at rest. Competition shape. Rare.
• M 8-12%8-12%LeanVisible 4-6 pack relaxed, vascular forearms
• M 13-17%13-17%AthleticTop abs visible flexed, defined chest
• M 18-24%18-24%AverageNo visible abs, soft midsection
• M 25%+25%+HigherRound midsection, no visible muscle definition

Or type exact:

%

6. Primary goal

Drives whether we deficit, maintain, or surplus from your TDEE.

7. Training type

Lifting + cardio adds calories on top of your activity multiplier. We don't double-count.

8. Sessions per week

Each session adds ~200 kcal (lifting) or ~250 kcal (cardio) to your daily total, averaged.

9. Lifting experience

Caps your bulk + cut rate. Advanced lifters can't gain muscle past ~0.25%/wk without fat. Returning lifters keep intermediate caps, muscle memory ramps fast.

10. What do you want to be?

This drives WHICH ProgramBody program we recommend at the end, doesn't affect your macro numbers.

11. Daily activity (NOT including training)

Walking + work + life. Lifting is added separately so we don't double-count it.

12. Protein target

Higher protein = more muscle preserved on cut, more growth on bulk, more satiety. Most serious lifters land 2.0-2.4 g/kg.

13. Diet preference

Sets your fat % of total calories. Carbs fill in the remainder.