Free Tool

Macro
Calculator

Thirty seconds of honesty, four steps of math. Same numbers as the original spreadsheet - minus the spreadsheet.

Step 1

Input Your Stats

Inches convert to centimeters and pounds convert to kilos behind the scenes - the math runs on metric either way.

Step 2

Select Activity Level

Be honest. The mirror already is.

Step 3

Choose Your Calories

Surplus to grow, deficit to cut, maintenance to admire your current work.

Step 4

Choose Your Macros

Start with protein. Then pick which macro fills the leftover calories - the other one you set yourself.

Fills the rest:
Protein
g / lb
CarbsAuto
g / lb
FatAuto
g / lb
Step 5

Eat It Like This

Your numbers, dropped into the windows where protein actually does something. Every gram below is calculated from your totals - change anything above and these move with it.

Fill in your stats and pick a goal - your meal splits build themselves from there.
Day total

Step 6

The Target Moves As You Do

Whatever you picked in Step 3 is a moving target. Drop 40 lb and maintenance drops with you, so January’s deficit is June’s maintenance - and it runs the same way in reverse when you are gaining. This is Step 3’s math, re-run every week on your new bodyweight.

Optional. Energy per pound of weight lost is not a fixed number - it falls as you get leaner.
Fill in your stats up top and the projection draws itself.

As the weight moves, so does the target

Projected bodyweight and daily intake by month, adjusting as you go versus never adjusting
Month Weight Maintenance Eat Never adjusted

The Science

Why These Numbers Work

Hit a hotspot on the steak - each one is a piece of the reasoning baked into this calculator, with the paper it came from.

Sliced steak stacked on a carving fork

References

Highlighted entries are the ones behind the callout you're reading.