This free tool helps you determine your daily macronutrient targets for fat loss, muscle gain, or maintenance.

If you’re serious about results, this is the foundation. No more guesswork — just real numbers based on your lifestyle and training.

Macros — short for macronutrients — are the proteins, carbohydrates, and fats your body needs to function and fuel your goals. Whether you’re aiming to lose fat, build muscle, or maintain, tracking macros is a more precise and flexible way to manage your nutrition.

Forged Physique Macro Calculator

How We Calculate Your Macros

We use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), based on your age, weight (lbs), and height (ft/in):

For men: BMR = 10 × (lbs × 0.4536) + 6.25 × (in × 2.54) – 5 × age + 5

For women: BMR = 10 × (lbs × 0.4536) + 6.25 × (in × 2.54) – 5 × age – 161

Then we multiply BMR by your selected Activity Level to get your Total Daily Energy Expenditure (TDEE):

• Sedentary = 1.2
• Lightly Active = 1.375
• Moderately Active = 1.55
• Very Active = 1.725
• Extra Active = 1.9

We then adjust for your goal:

• Fat Loss: 20% calorie reduction
• Maintenance: No adjustment
• Muscle Gain: 15% calorie surplus

Finally, we divide your total daily calories into Protein, Carbs, and Fats using a balanced macro ratio tailored to support your selected goal.

What’s in Expert View (And Why It Matters)

Expert Mode gives you the full picture behind the numbers — this is perfect if you want to learn the “why” behind your targets, dial things in tighter, or educate yourself like a coach would:

• BMR: The number of calories your body burns at rest — critical baseline.
• TDEE: Your true daily burn including movement — your “maintenance line.”
• Adjusted Calories: What you need to eat based on your goal (cut, maintain, bulk).
• Macro Chart: A visual pie chart showing how your calories break into Protein, Carbs, and Fats.

This isn’t just for fun — knowing your BMR and TDEE lets you track your metabolism over time, see how training or recovery impacts your energy needs, and fine-tune macros without guessing.

If you’re serious about your results, Expert Mode is how you stop guessing and start dialing it in like a pro.

If you’re not sure what to do with your macro targets — or want help building a realistic, sustainable meal plan — I’ve got you.

Whether you need basic structure or a fully custom plan tailored to your lifestyle and goals, I’ll help you put it all together.

Schedule your free call now!