100% Free · No Email Required

Your Personal
Macro Calculator

Get your exact daily calories, protein, carbs & fat targets — customized for your body and goals in under 2 minutes.

Your Progress Step 1 of 7
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Welcome
Get your free custom macros in 7 quick steps
Answer a few questions about your body and goals — we'll calculate your exact targets using the same science-backed formula used by elite coaches.
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Daily calorie target — calculated for your exact body and activity level
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Protein, carbs & fat breakdown — optimized for your specific goal
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Per-meal targets — so you know exactly what to eat at each sitting
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Tuned for the 40+ body — built around hormonal and metabolic changes
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Step 1 of 7
What's your biological sex?
Used to calculate your baseline metabolic rate accurately.
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Step 2 of 7
How old are you?
Metabolic rate shifts as we age — especially after 40. This matters for accuracy.
yrs
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Step 3 of 7
How tall are you?
Enter your height — switch between imperial and metric below.
ft
in
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Step 4 of 7
What's your current weight?
This is your weight right now — not your goal weight.
lbs
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Step 5 of 7
How active are you during a typical week?
Be honest here — this directly determines how many calories you actually burn.
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Step 6 of 7
What's your primary goal right now?
Your macros will be specifically calibrated for this goal.
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Step 7 of 7 — Last one!
How many meals do you eat per day?
We'll split your macros evenly across your meals so you know exactly what to eat each time.
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Your Custom Macro Plan

Optimized for your body & goals

Daily Calorie Target
—
calories / day
Your Daily Macros
Protein
— g/day
Carbohydrates
— g/day
Fats
— g/day
Per-Meal Breakdown

📧 Want this emailed to you?

Enter your email and we'll send your full macro plan + a free guide on eating for body recomposition after 40.

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Sent! Check your inbox — the coach will follow up within 24 hours.

Ready to put these macros to work?

Knowing your macros is step one. The Rebuild After 40 programs give you the exact training system, nutrition guidance, and coaching to turn these numbers into real results.

📅 Book a Free Strategy Call → See All Programs

These calculations are based on the Mifflin-St Jeor equation and are intended as starting estimates. Individual results vary. Consult a qualified health professional before making significant changes to your diet or exercise routine. Results may differ based on medical conditions, medications, and other factors.

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