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Macro calculator

Enter your stats once and get calorie and macro targets for all three phases: Fuel, Cut, and Build. It uses the Mifflin-St Jeor equation for your metabolic rate, then sets each phase from there.

If your goal sits well below where you are today, protein and fat scale off the goal so the targets stay livable. Calories never do.

Enter your stats to see targets for all three phases.

A number is the easy part.

Getting the number is free and takes a minute. Following it for eight months is the part that has never worked on its own, which is what a coach is for. Two pieces worth reading next:

This calculator supports your training and nutrition goals. It is not intended to diagnose, treat, cure, or prevent any disease.