Free Personalised Macro Calculator
Stop Guessing How Much You Should Eat.
Get a practical daily starting point for calories, protein, carbohydrates and fats based on your body, goal and current activity.
Built around the details you enter
Suitable for fat loss, maintenance or muscle gain
Takes roughly two minutes to complete
No generic meal plan. Just clearer numbers to start from.
What You'll Get
Once you've completed the calculator, you'll have a clearer baseline for what to eat each day.
01
Daily Calorie Target
A practical starting point based on the information you provide and the goal you select.
02
Protein, Carbohydrates and Fats
Suggested daily macro targets so you're not left trying to split the numbers yourself.
03
A Clearer Place to Start
A baseline you can follow, review and adjust instead of changing direction every few days.
A Useful Starting Point Beats A "Perfect" Number.
Your calorie needs aren't fixed forever. Training, activity, consistency and real-world progress all matter.
The calculator gives you a sensible place to begin. From there, the numbers should be reviewed against what is actually happening, rather than changed every time the scale moves for a day.
The goal isn't to chase perfect numbers. It's to follow clear ones consistently enough to learn from them.
What To Do With Your Targets
01
Follow Them Consistently
Give the numbers a fair chance before deciding they do or don't work. Constant changes make it impossible to see what is actually happening.
02
Look at the Trend
One meal, one weigh-in or one difficult day doesn't tell you much. Look at the direction of progress over time.
03
Adjust From Real Data
Your starting target may need to move as your body, activity or goal changes. Adjust from evidence, not panic.
01
Follow Them Consistently
Give the numbers a fair chance before deciding they do or don't work. Constant changes make it impossible to see what is actually happening.
02
Look at the Trend
One meal, one weigh-in or one difficult day doesn't tell you much. Look at the direction of progress over time.
03
Adjust From Real Data
Your starting target may need to move as your body, activity or goal changes. Adjust from evidence, not panic.
Common Questions
Is the macro calculator free?
Yes. Complete the calculator and submit your details to receive your suggested starting targets.
How long does it take?
Roughly under 15 minutes, depending on how quickly you have your basic measurements available.
Do I need to know my body-fat percentage?
No. The calculator only asks for the information it needs to produce your starting target.
Can I use it for fat loss or muscle gain?
Yes. Select the goal that best matches what you are currently trying to achieve.
Does it create a meal plan?
No. It gives you suggested calorie and macro targets. It does not build a full meal plan or replace individual coaching.
What happens after I submit?
You'll receive your suggested daily intake calorie, and the macros (protein, fats, carbs).
Ready To Stop Guessing?
Answer a few quick questions and get a clearer starting point for your daily calories and macros.
A coaching system built around the phase most programmes treat as an afterthought—keeping the result, not just getting it.
A coaching system built around the phase most programmes treat as an afterthought—keeping the result, not just getting it.
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