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Macro Calculator

Enter five things and get exactly what to eat each day — calories, protein, carbs and fat. Whether you're holding steady, dropping fat, or putting on muscle.

Before you get your macros — tell Billy what you want help with.

Takes 30 seconds and it's optional. Let's get to know you →

Count training days, not your job.
Building muscle CAL / DAY
Maintain your weight CAL / DAY
Cutting Start here CAL / DAY
Aggressive cutting CAL / DAY

Building muscle = 300 calories above maintenance, a slow clean gain. Cutting = 500 below, about 1 lb of fat a week. Aggressive = 1,000 below, about 2 lb a week — hard to hold onto, and not where beginners should start. Hit the calories first, protein second.

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We'll send this exact breakdown so you don't lose it. Optional — your macros are already on the screen.

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Numbers are easy. Sticking to them isn't.

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How this works

Your calories come from the Mifflin–St Jeor equation, the standard dietitians use:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
That's what your body burns at rest. We multiply it by your activity level to get what you burn across a full day, then add or subtract for your goal. These are estimates — weigh in weekly and adjust. General information, not medical advice.