Macro Calculator + 12-Week Plan

Take the guesswork out of eating and finally know exactly how much to eat for your goals.

This interactive calculator creates a personalized 12-week nutrition plan based on your body, lifestyle, and fitness goals.

Simply plug in your stats and choose your goal (maintenance, cut, body recomp, lean bulk, or bulk), then select your preferred macro split. In seconds, you’ll have a custom 12-week roadmap with your calories and macros broken down week by week.

What’s inside:

• Step-by-step guide to calculate your custom plan

• Activity level & lifestyle guide to set accurate targets

• Options for 5 different fitness goals: maintenance, cut, body recomp, lean bulk, or bulk

• 3 macro split choices (high protein, balanced, or high carb)

• A full 12-week calorie + macro plan (protein, carbs, fats) tailored to your inputs

• Tips for tracking and staying consistent

*This Macro Calculator is designed to work with Microsoft Excel & also works with Numbers. Please make sure your software is up to date before using.