A starting point.
Keep it simple.
Find a protein target, or get a full macro estimate. Then build meals you actually like.
What would help you?
Protein estimates here are for adults doing regular strength training. You can follow the program without tracking macros.
Protein first.
The rest is optional.
Your estimate will appear here. A number is a guide, not a grade.
Eggs and toast. A turkey sandwich. Chicken and rice. You don’t need a special menu.
Start with about 0.7 grams per pound (1.6 grams per kilogram). One gram per pound is an optional higher protein target, not a requirement for progress. The meal example below uses your starting estimate.
Current-weight estimates may be too high at higher body weights. A dietitian can help choose a suitable protein target.
Make it fit your day
One example: spread protein across three meals and a snack.
You can shift amounts between meals. Use labels and familiar portions to get close.
Try a manageable starting point. Over the next few weeks, notice energy, hunger, strength, and how your routine feels. Estimates can be substantially off; a dietitian can help you adjust.
Small habits. Real life.
Use the calculator if it helps. Your daily lesson, normal meals, and strength sessions still count when you skip the numbers.
How the estimates work
Calories use the Mifflin–St Jeor resting-energy equation and approximate activity multipliers of 1.2, 1.375, 1.55, or 1.725. Activity factors are rough assumptions. Maintenance is the default; gradual loss uses 10% less and gain uses 5% more. These adjustments are design choices, not personalized prescriptions.
Protein uses 1.6 g/kg of current body weight (about 0.73 g/lb, rounded to 0.7 for simple guidance) as a starting estimate and shows the ISSN range of 1.4–2.0 g/kg for healthy exercising adults. Current-weight estimates may overstate needs at higher body weights. A dietitian can personalize them.
Full macros allocate 30% of calories to fat, protein up to 35%, and the remaining calories to carbs. This is one illustrative split, not a universal ideal. Rounding may cause a small calorie difference. The calculator withholds very low calorie estimates and weight-loss estimates for underweight inputs; that does not make all other estimates suitable for everyone.