Get personalized protein, carb, and fat targets in grams per day - dialed to your goal and diet style. Built on the Mifflin-St Jeor equation with protein minimums that match registered-dietitian standards.
Enter your numbers to see your daily protein, carb, and fat targets in grams.
Macros are easy to calculate. Hitting them every day is the hard part. These programs handle that.
Daily workouts, meal framework that hits your macros, and accountability that keeps the habit going.
Direct guidance from certified trainers. Custom macros and programming built around your goals.
500+ guides covering every workout style, demographic, and goal. No signup, no paywall.
Corporate wellness available online or in person. Increase engagement, reduce absenteeism.
Three steps from your numbers to grams on the plate.
Mifflin-St Jeor BMR x activity = TDEE. Cut: -20%. Maintain: 0. Lean bulk: +10%. That gives your daily calorie target.
We respect a protein floor of 0.8-1.2g per lb of bodyweight (1.0-1.6g cutting) regardless of diet style - because under-eating protein wrecks results.
Remaining calories split by your chosen diet (balanced, high-protein, low-fat, low-carb, keto). Protein/carbs = 4 cal/g; fat = 9 cal/g.