The Savage Strength Macro Calculator

Build your custom plan in minutes — simple steps, accurate results, and a meal template you can actually follow.

This free macro calculator helps men and women over 30 dial in calories, protein, carbs, and fats for fat loss, muscle gain, or maintenance. Unlike most online calculators, it includes activity level examples, training vs non-training day splits, and a post-workout shake option so your numbers actually match real life.

How to Use This Calculator

Fast. Simple. More accurate than the cookie-cutter ones online.

  1. Enter age, height, weight. Add body fat % if you know it.
  2. Pick activity + training days. Use the examples as a guide.
  3. Choose your goal + rate (fat loss, gain, or maintenance).
  4. Hit Calculate → you’ll get daily macros + a simple meal template.
Pro Tip: Most cut best at ~0.5% bodyweight per week. Keep protein steady, bias carbs around training, and don’t crash your fats.
Build Your Macro Plan in 60 Seconds

For busy men & women 30+: fat loss without food rules.

Male Female
Imperial Metric
If provided, we use Katch-McArdle (lean-mass based).
Fat Loss Recomp Muscle Gain
Choose slower for better muscle retention.
Most do well at 0.8–1.0 g/lb (or 1.0 g/lb LBM).
Not sure? Start Balanced for general use, or Performance if you train hard 3–5x/week.
No Yes (+/− ~10%)

How this Macro Calculator Works

We use Mifflin-St Jeor or Katch-McArdle equations depending on your inputs, set protein based on bodyweight or lean body mass, and protect performance with a built-in fat floor. Then we adjust carbs and calories to match your training schedule.