Free tool
Calorie & macro calculator
A starting point, not a life sentence. Use these numbers to begin, then adjust based on how your body actually responds over 2-3 weeks.
Your details
Your numbers
Maintenance calories
1927
Daily target
1541
Protein
150g
Carbs
132g
Fat
46g
These are estimates based on the Mifflin-St Jeor equation. Track for 2-3 weeks and adjust based on real results.
Numbers are the easy part
Applying them consistently to a real life with work, kids, and travel is where coaching makes the difference. That's exactly what 1:1 coaching with Emily is for.