Build Your Macro Plan in 60 Seconds

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

Sex

Male Female

Units

Imperial Metric

Age (years)

Weight (lb)

Height (ft + in)

Body Fat % (optional)

If provided, uses Katch-McArdle (LBM).

Activity Level

Training Days / Week

Goal

Fat Loss Recomp Muscle Gain

Rate (% BW per week)

Choose slower for better muscle retention.

Protein Basis

Protein (g/lb)

Fat Floor (g/lb)

Use Training / Non-Training Split?

No Yes (+/− ~10%)