Macro Calculator
Enter your stats and goal. You'll get your daily calorie target and exact macro breakdown — the same framework I use with every client.
Daily Calorie Target
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I'll include a breakdown of how to hit these numbers + tips from my nutrition protocol.
This calculator gives you a solid starting point. The real work is adjusting these numbers to your actual response over time — which is exactly what we do in coaching.
Book a Free Call with SamA note from Sam on macros
These numbers are a starting point, not gospel. Your body's response to calories and macros is individual —
stress, sleep, training intensity, and even how you're eating (not just what) all affect the outcome.
The protein target I use is higher than most calculators suggest because the research is clear: most people
chronically under-eat protein, and it's the single biggest nutritional lever for body composition.
If the numbers feel overwhelming, start with hitting protein. Get that right first. Everything else falls into place from there.
— Sam