Your Personal Macro Blueprint ⚡️

Based on the revised Harris–Benedict formula

Step 1: I would like to…

Pick your focus for the next 8–12 weeks 🎯

Step 2: Your details

Accurate inputs = accurate plan 📏

Age (years)

Height cm

Weight kg

Step 3: Activity level

If you train 3–5×/week & sit for work, choose Moderate 🔥

Your Protein & Calories 🍽️

Your core targets are below. Fine-tune if you like ✨

Calories 🔥—

Protein 🧬—

Protein per kg: 1.8 g/kg

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Keep protein steady; carbs & fats arrive by email with your meal plan.

Calorie adjustment: 0%

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Let me explain why your results might look different from MyFitnessPal — and how to actually use these numbers to see progress.
Pop your email below and I’ll send your personalised breakdown (carbs, fats, fibre, sodium) plus a sample meal plan built for your goal 💪.

BMR 🧮—

TDEE ⚡️—