Your Macro Blueprint ⚡

Based on the revised Harris–Benedict formula

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2
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Step 1 of 4

What's your main goal?

Pick your focus for the next 8–12 weeks

Step 2 of 4

Your details

Accurate inputs = accurate macros

Biological sex

Units

27 yrs
1480
170 cm
120220
70 kg
35200

Step 3 of 4

How active are you?

If you train 3–5×/week & sit for work → Moderate

Step 4 of 4

Your results

Adjust the sliders to fine-tune

Calories 🔥
—
kcal / day
Protein 🧬
—
grams / day
Protein per kg Recommended
g/kg bodyweight 1.8
1.2 2.4
Calorie adjustment Recommended
20%
5%40%
Now let's make these macros work for you 💪
Drop your email and I'll send your full breakdown (carbs, fats, fibre, sodium), a sample meal plan for your goal, and why your numbers look different from MyFitnessPal.
No fluff — just the plan that actually works.

Your full picture

BMR 🧮
—
kcal
TDEE ⚡
—
kcal