Step 1 of 4
Your Details
Baseline measurements used to estimate your metabolic rate.
Imperial (lb/ft)
Metric (kg/cm)
Height (feet) 4 ft 5 ft 6 ft 7 ft
Height (inches) 0 1 2 3 4 5 6 7 8 9 10 11
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Step 2 of 4
Activity Level
Be honest — most people overestimate. Your desk job counts more than your gym sessions.
🪑 Sedentary
Desk job, minimal walking.
🚶 Lightly Active
Light workouts 1-3 days/week.
🏃 Moderately Active
Exercise 3-5 days/week.
🏋️ Very Active
Hard training 6-7 days/week.
⚡ Extremely Active
2x/day training or intense labor.
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Step 3 of 4
Your Goal
What are you primarily trying to achieve right now?
🔥 Fat Loss
Sustainable 20% deficit.
⚡ Aggressive Cut
30% deficit. Short-term only.
⚖️ Maintain
Stay where you are.
💪 Muscle Gain
Lean 10% surplus.
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Step 4 of 4
Preferences
Fine-tune your macro split and meal structure.
Meals Per Day 3 meals 4 meals (3 + snack) 5 meals (3 + 2 snacks) 6 meals
Protein Preference Moderate (0.8g/lb) High (1.0g/lb) — recommended Very High (1.2g/lb)
Carb / Fat Balance Balanced Higher Carb (training fuel) Higher Fat (satiety)
← Back ⚡ Calculate My Macros
Your Daily Macros
— kcal/day
Total Daily Target
🍽️ Per-Meal Breakdown Meal Calories Protein Carbs Fat
😓 Tired of doing this alone? FuelPlate coaching takes these macros and turns them into a personalized plan — with flavor-packed meals you'll actually enjoy.
Explore Coaching → 🍵 Need an easy protein boost? FuelSips protein chai packs 30g per serving.
Coming Soon → 📐 Show Me The Math
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