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

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.