Stop guessing your numbers. Know exactly what to eat, and why.
Most macro calculators give you one number and send you on your way. This one works like a coach would: it looks at your body, your activity and your body composition, recommends whether you should cut, maintain or bulk, and then builds your daily targets and meal plan around that decision.
Fill in the yellow boxes and everything else calculates for you.
What’s inside
Personalized maintenance calories. Your BMR and TDEE are calculated from your weight, height, age and sex, plus the things most calculators ignore: daily steps, training days, job activity level, and cardio frequency and duration.
Body composition analysis. Enter your estimated body fat (visual guides for men and women are linked) to get your lean body mass and FFMI, so you can see whether you have the muscle base to cut or should build first.
A clear goal recommendation. Based on your body fat and FFMI, the sheet tells you whether to cut, maintain or bulk, so you aren’t stuck in an endless “should I cut or bulk?” loop.
Choose your pace. A full table of options, from aggressive fat loss (about 1% of body weight per week) to a lean bulk, with the exact calories, deficit or surplus, and the body fat range each pace suits best.
Goal-specific macro splits. Select cut, maintain or bulk and your protein, carbs and fats are set as percentages and converted to grams automatically.
Training day and rest day targets. Separate numbers for each, so your carbs follow your training instead of staying flat all week.
Built-in meal planner. Pick foods from dropdowns, enter serving sizes in grams, and every meal totals its calories and macros and shows how far along you are toward your daily targets.
Who it’s for
Lifters who want to run their own nutrition with the same logic a coach uses: anyone tired of cookie-cutter calculators, unsure whether to cut or bulk, or ready to plan their meals around real numbers instead of estimates.
What you get: one ready-to-use, printable spreadsheet. Enter your stats once, update them as you progress, and your targets adjust with you.
Stop guessing your numbers. Know exactly what to eat, and why.
Most macro calculators give you one number and send you on your way. This one works like a coach would: it looks at your body, your activity and your body composition, recommends whether you should cut, maintain or bulk, and then builds your daily targets and meal plan around that decision.
Fill in the yellow boxes and everything else calculates for you.
What’s inside
Personalized maintenance calories. Your BMR and TDEE are calculated from your weight, height, age and sex, plus the things most calculators ignore: daily steps, training days, job activity level, and cardio frequency and duration.
Body composition analysis. Enter your estimated body fat (visual guides for men and women are linked) to get your lean body mass and FFMI, so you can see whether you have the muscle base to cut or should build first.
A clear goal recommendation. Based on your body fat and FFMI, the sheet tells you whether to cut, maintain or bulk, so you aren’t stuck in an endless “should I cut or bulk?” loop.
Choose your pace. A full table of options, from aggressive fat loss (about 1% of body weight per week) to a lean bulk, with the exact calories, deficit or surplus, and the body fat range each pace suits best.
Goal-specific macro splits. Select cut, maintain or bulk and your protein, carbs and fats are set as percentages and converted to grams automatically.
Training day and rest day targets. Separate numbers for each, so your carbs follow your training instead of staying flat all week.
Built-in meal planner. Pick foods from dropdowns, enter serving sizes in grams, and every meal totals its calories and macros and shows how far along you are toward your daily targets.
Who it’s for
Lifters who want to run their own nutrition with the same logic a coach uses: anyone tired of cookie-cutter calculators, unsure whether to cut or bulk, or ready to plan their meals around real numbers instead of estimates.
What you get: one ready-to-use, printable spreadsheet. Enter your stats once, update them as you progress, and your targets adjust with you.
