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.
Why work with Emily
What Emily does with these numbers
Numbers are a starting point. Emily coaches flexible eating, meals out, and 4 to 5 focused gym hours a week, not 3 hours a day and zero carbs.
You hire the person, not the PDF
Workouts, macros, check-ins, accountability: every coach offers those. What you cannot copy and paste is Emily herself, honest and funny and actually invested in your week.
Hundreds of women coached
You are also hiring the experience. Emily has coached hundreds of women through fat loss, muscle gain, plateaus, and real life, so she has already seen whatever your body is doing.
A regular woman, not a bodybuilder
Some coaches live for training. Emily does not. She does it because it is part of the game, not because she is motivated, and she coaches clients on how to get it done on the days they do not want to.
Food you actually like
No chicken and rice at every meal, no cheat days, no starting over Monday. Emily loves to eat and builds nutrition around real food, dinners out, birthdays, and vacations.
4 to 5 hours a week, not 3 hours a day
Efficient strength sessions built for women with jobs, kids, and commutes.
No overdoing the cardio
Cardio is a tool, not a punishment. Just enough to support your goals without running off the muscle you are working to build.
Strength over shrinking
The goal is a stronger, athletic body you want to live in, not the smallest version restriction can produce.
Talks like a friend, coaches like a pro
No shame, no lectures, no copy paste check-ins. Emily answers her own messages and remembers your life.
Built for the long game
You learn how your body responds and how to adjust, so results hold after coaching ends.
5 clients a month, on purpose
New 1:1 spots stay capped so coaching stays personal. Never a number waiting on an assistant coach.
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.