Free Tool
Know Your
Numbers
Stop guessing. Get your ideal starting calories and macros in seconds — the exact targets that turn effort into results. No fluff, no fad math, just where to begin.
Your details
Your numbers
Fill in your details and hit calculate. We'll show your daily calories and macros — your starting point, not your prison.
How we calculate it
01
Your engine
We estimate your BMR with the Mifflin–St Jeor equation — the most accurate formula in the research for everyday people.
02
Your output
Your activity level scales that into maintenance calories (TDEE), then we adjust for your goal — fat loss, maintenance, or muscle.
03
Your macros
Protein is set high to protect muscle, fats sit at a healthy 25%, and carbs fuel the rest. A starting point you adjust from real results.
These numbers are an estimate and a starting point, not medical advice. Adjust based on how you look, feel, and perform over 2–3 weeks.