Free Macro Calculator for Women

What's your main goal right now?

Lose body fatSee the scale and the mirror change Lose fat and build muscleGet leaner and stronger at the same time Get ready for my wedding or a big eventLook and feel amazing on the day Build muscle and strengthAdd shape and get stronger Maintain and feel betterMore energy, better habits

A little about you

Age, height and weight set your baseline calories.

Age Current weight (lbs)

Height

Goal weight (optional, lbs)

What does a normal day look like?

Outside of workouts. This matters more than most people think.

Mostly sittingDesk job, under 5,000 steps Lightly activeSome walking, 5,000–8,000 steps On my feet a lotTeacher, nurse, chasing kids, 8,000–12,000 steps Very activePhysical job or 12,000+ steps

How many days a week do you strength train?

Lifting weights. Cardio counts in your daily activity.

Not yetReady to start 1–2 days 3–4 days 5+ days

Does any of this apply to you?

Your body's needs change in these seasons, so I adjust for them.

Let's talk food

How many times a day do you like to eat?

3 meals 3 meals + a snack 4–5 smaller meals 2 bigger meals

What's your biggest struggle?

Where should I send your macros?

Your numbers are ready. I'll email them to you with your per-meal and hand-portion guide.

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