Your free macro calculator

Get your exact daily calorie and protein targets in under 2 minutes. Built on the same method used with 400+ real client transformations.

Units

Biological sex

Age

Weight (lbs)

Height (ft)

Height (in)

Please fill in all fields above.

Activity & goal

Be honest here - this is what determines your targets. Most people overestimate how active they are.

How active is your job and day-to-day movement?

Primary goal

Fat loss pace

One last step

Enter your details below to see your results plus a free breakdown of how to actually hit these numbers in real life.

First name

Email address

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Your results

Daily targets

Calories kcal/day

Protein g/day

Carbohydrates g/day

Fats g/day

Macro breakdown

Your numbers explained

BMR (Base Metabolic Rate)

TDEE (Total Daily Energy Expenditure)

Key tips for hitting your targets

The numbers are a starting point - the real results come from having someone in your corner adjusting them as you progress, and when things get harder. I've helped 400+ people guarantee results that last.

WILKINSONTRAINING