Free tool, no email needed

Macro counter

Six questions, thirty seconds. Your protein, fat and carb targets for the goal you actually have, plus the calories that go with them.

Fill in the form and press calculate. Everything runs in your browser. Nothing is sent anywhere unless you ask for the emailed plan.

FAQ

Common questions

Still not sure what to do with your numbers? That is usually the bit worth a conversation.

How accurate is this?: It uses the Mifflin-St Jeor equation, which is what most dietitians start from. It gets you within roughly 10% for most people. Treat the number as a starting point: track your weight for a fortnight and adjust by 100 to 150 kcal if it isn't moving the way you want.
Why is my protein target so high?: Higher protein keeps you fuller in a deficit and protects muscle while you lose fat. Around 2g per kg of bodyweight is well supported by the research and is safe for healthy kidneys.
Do I have to hit the macros exactly?: No. Get protein close, keep calories in range, and let fat and carbs move around your day. Consistency across a week beats precision on any single day.
Should I eat the same amount every day?: You don't have to. The training and rest day figures give you a slightly higher intake on days you train and lower on days you don't, which averages out to the same weekly total.