Free Tool

Your macros, without the math headache

Enter a few details and get your daily calories, protein, carbs, and fat, translated into real food. Built with adults over 40 in mind.

Your details

Takes about 30 seconds. Nothing is stored or sent anywhere.

Your daily targets

Based on your details. Adjust as you go, this is a starting point, not a prescription.

Daily calories
0 kcal
0g
Protein
0g
Carbs
0g
Fat

What that looks like as real food

    Why protein is high: after 40 you lose muscle every year unless you fight it, and muscle is what keeps your metabolism running. This plan prioritizes protein to protect it. Pair this with walking and picking up something heavy a couple of times a week.

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    How this works

    What formula does this use?

    Your base metabolic rate is estimated with the Mifflin-St Jeor equation, the most validated formula for adults. It is multiplied by your activity level to estimate total daily burn, then adjusted for your goal. Protein is set around 0.8g per pound of body weight, fat at about 25% of calories, and the rest goes to carbs.

    Is this medical advice?

    No. This is a starting estimate for healthy adults. If you have diabetes, heart disease, kidney issues, or any medical condition, talk to your doctor before changing how you eat.

    Why is the protein target so high?

    Adults over 40 lose 3 to 8 percent of muscle per decade. Higher protein plus resistance exercise is the best defense. It also keeps you fuller, which makes fat loss easier to stick with.