MACRO
CALCULATORFREE, BUILT BY THE COACHES AT MY WAY FITNESS IN MESA, AZ
Answer 5 quick questions and get your custom daily targets, 3-day meal plan, and a downloadable report built around your goal.
Step 1 of 5
WHAT SHOULD WE
CALL YOU?
WHAT THE NUMBERS
ARE BUILT FROM
Macros are the three nutrients your calories come from: protein, carbohydrates and fat. Protein and carbs carry 4 calories per gram, fat carries 9. Tracking macros instead of calories alone is how our coaches make sure a member in a deficit keeps their muscle, and a member in a surplus gains mostly muscle instead of mostly fat.
The calculator starts with your basal metabolic rate using the Mifflin-St Jeor equation, the formula most nutrition professionals use because it holds up best against measured results. It multiplies that by an activity factor based on how many days a week you train or how physical your job is, which gives your total daily energy expenditure, the calories you burn on an average day.
Your goal sets the adjustment. A cut takes 400 calories off that number, which produces roughly 0.7 to 1 pound of fat loss a week without the hunger and muscle loss that bigger deficits cause. A build adds 300, enough to gain lean tissue at about a quarter to half a pound a week. Maintenance leaves it alone. Protein is set at one gram per pound of bodyweight, fat at 25 percent of calories, and carbohydrates fill the remainder. You can nudge the final calorie target up or down before you export the report.
That is the same starting point Coach Chris uses when a new macro coaching client walks in. The difference is what happens next. A calculator cannot see that you lost no weight in week two, or that your lifts dropped when the carbs did, or that your weekend eating is where the deficit disappears. Coaching is the weekly adjustment of these numbers against what your body actually does, and it is the reason the targets keep working after the first month.
WHEN A CALCULATOR IS ENOUGH, AND WHEN IT IS NOT
If you have never tracked before, run the numbers, follow them for three weeks, and weigh yourself every morning so you can average the week. That is enough to learn how your body responds. Our guide to macro tracking for beginners covers how to do it without losing your mind.
If you have tracked for a month and the scale, the mirror and your training have not moved, the formula is not the problem. Something in the inputs, the adherence or the training needs a second set of eyes. That is what macro coaching in Mesa is for, in the studio or online, and it starts with a conversation rather than a sales pitch.