Build Your Macro Plan in 60 Seconds

For busy men & women 30+: fat loss without food rules.

Male Female
Imperial Metric
If provided, we use Katch-McArdle (lean-mass based).
Fat Loss Recomp Muscle Gain
Slower = better adherence, better muscle retention.
Most do well at 0.8–1.0 g/lb (or 1.0 g/lb LBM).
Not sure? Start Balanced, or Performance if you train hard 3–5x/week.
No Yes (+/− ~10%)

How to Use This Calculator

Fast. Simple. More accurate than cookie-cutter calculators.

  1. Enter age, height, weight. Add body fat % if you know it.
  2. Pick activity + training days. Use the examples as a guide.
  3. Choose your goal + rate (fat loss, gain, or maintenance).
  4. Hit Calculate → you’ll get daily macros + a simple meal template.
Pro Tip: Most people cut best at ~0.5% bodyweight per week. Keep protein steady, bias carbs around training, and don’t crash fats.
Want this customized + adjusted weekly? Apply here .