Free coaching tool · no sign-up

Your calories & macros, sorted.

The number every plan starts from: your maintenance calories, then a protein, carb, and fat target for the goal you choose.

Sex

Age

Weight (lb)

Height

Activity level

Goal

Maintenance calories

0 kcal/day

enter your details

Protein

—

Carbs

—

Fat

—

Estimates use the Mifflin-St Jeor equation for BMR × an activity factor for TDEE; "lose" applies a ~20% deficit and "gain" a ~10% surplus. Protein is set near your bodyweight, fat at ~25% of calories, the rest carbs. These are starting points — adjust with real-world results, and anyone with a medical condition should work with a professional. Not medical or nutrition advice.

VitalCoach turns targets like these into meal plans, check-ins, and progress your clients actually stick to.

Try VitalCoach free →