Free tool · No signup
Know your
numbers.
Calories, protein, carbs and fat — built around your body, your activity and what you're actually working toward. Takes about a minute, and nothing is saved unless you ask us to send it.
Questions
Before you
start.
Still not sure what any of it means? That's normal — and it's a good reason to just ask.
Talk to Phelicia- What are macros?
- Macros — short for macronutrients — are the three things your food is made of: protein, carbohydrates and fat. Calories tell you how much you're eating; macros tell you what it's made of. Two people eating the same calories with very different macros get very different results.
- How does this calculator work out my numbers?
- It estimates your resting metabolic rate using the Mifflin-St Jeor equation, multiplies it by your activity level to get your daily burn, then adjusts up or down for your goal. Protein is set per pound of bodyweight, fat is set to protect hormonal health, and carbohydrates fill the rest of your calorie budget.
- Do I have to weigh and track every meal?
- No. Most women do best treating these as a target to aim at rather than a rule to obey. Hitting your protein and staying roughly near your calories, most days, beats perfect tracking that you quit in three weeks.
- Is this safe if I have a medical condition?
- This is an estimate from a standard formula, not medical advice. If you are pregnant or nursing, managing a medical condition, taking medication that affects appetite or metabolism, or have a history of disordered eating, speak to your doctor before changing how you eat.
- What do I do once I have my macros?
- That's the real question. Knowing the numbers is the easy part — building meals, a grocery list and training that actually hit them is where most people stall. That's what Phab Phit coaching packages are built to do.