Free tool
Macro calculator
Estimate your daily calories, protein, carbs, and fat in 30 seconds using the Mifflin-St Jeor equation.
Your daily targets
Baseline targets use ~0.8 g protein per lb of body weight, 25% of calories from fat, and carbs for the remainder. Starting estimates only, not medical advice.
Want Corey to dial in your macros and workouts week-by-week in TrueCoach?
Methodology
How it works
How are my calories calculated?
The calculator uses the Mifflin-St Jeor equation for resting energy expenditure, multiplies by your weekly activity factor, and adjusts 20% down for fat loss or 10% up to build muscle.
Are these numbers exact?
No calculator knows your exact metabolism on day one. Treat these numbers as a smart Week 1 starting point—real coaching adjusts targets every week from how your body actually responds.
Your move
Everything you want is outside your comfort zone.
Book a free, no-pressure consult. Tell Corey your goal and he'll recommend the right plan: online, 1:1 or classes.