Personalized nutrition. Real results.

Lose fat without guessing what to eat.

Calculate your calories and macros in two minutes, then turn your numbers into a simple, realistic plan you can actually follow.

Personalized to your goals
Easy, realistic meals
No extreme diets
Backed by science

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No signup required · 2 minutes · 100% free

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30+ Free Calculators

Get your numbers instantly

28-Day Plans

Turn your numbers into real meals

Evidence-Informed

Practical, realistic and sustainable

A Healthier You

More energy, more confidence

Evidence-based, not hypeBuilt on Mifflin-St Jeor Sources & references Editorial policy Medical & review policy

How it works

Three steps from your numbers to real food you can follow.

Know your numbers

Use the macro, TDEE and calorie-deficit calculators to find exactly what your body needs.

Build my plan

Turn numbers into food

Get meal ideas and portions that fit those numbers, so you know what to actually eat.

Free trackers & planner

Follow and adjust

Track your weekly trend, then adjust calories or steps when progress stalls.

What to do when you stall

Our most popular tools

Get personalized results in seconds. Simple, accurate, and always free.

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Macro CalculatorGet your ideal macros TDEE CalculatorFind your maintenance calories Calorie DeficitSet your fat-loss target Protein CalculatorHow much protein you need Body Fat CalculatorEstimate your body fat %Water IntakeStay properly hydrated

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MyMacroFit 28

Your personalized 28-day fat-loss system

Turn your numbers into a complete, easy-to-follow 28-day nutrition system built around your goals.

28-day meal plans with 1,400–2,000 kcal options
40+ high-protein, easy recipes
Grocery lists and meal-prep guides
Progress tracker (spreadsheet + printable)
Eating-out guide and simple food swaps
Adjustments for real life, not a rigid crash diet

$19at launch · join the waitlist for early-bird pricing

See what's inside

No payment now Built around your numbers

MyMacroFit 28

Real food. Real results.

28-day meal plans

40+ high-protein recipes

Grocery + prep guides

Progress tracker

Everything you need, in one simple system.

Browse by Goal

Everything for your goal, in one place

Build Muscle

Lean-bulk calculators, meal plan & strength programme.

Explore

Keto & Fasting

Keto macros, fasting windows & low-carb guides.

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Women Over 40

Perimenopause nutrition, hormones & fat loss.

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Meal Prep

Macro calculators, meal plans & batch-cook systems.

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Free Calculators

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View all 30+ tools

Macro Calculator

Determine your exact daily protein, carbs & fat targets.

Essential

TDEE Calculator

Find out precisely how many calories your body burns each day.

Quick Check

BMI Calculator

Understand your body composition and healthy weight range.

For Athletes

Protein Calculator

Get your exact daily protein needs for your body and goals.

Weight Loss

Calorie Deficit Calculator

Set the right deficit to lose fat while keeping your muscle.

Foundation

BMR Calculator

Discover your baseline calorie burn before any activity.

Body Fat Calculator

Estimate your body fat percentage using the US Navy method.

Lean Bulk

Lean Bulk Calculator

Set a precise calorie surplus that builds muscle without excess fat.

Water Intake Calculator

Calculate how much water your body needs every day.

View all 30+ tools

How people use MyMacroFit

Illustrative examples, not real customers. These personas show how the free calculators and plans fit together. The numbers are method-based projections, not guaranteed results — individual outcomes vary with adherence, health, sleep, and metabolism.

Example — Sara, 34

Lose ~10kg without losing muscle

Desk job, trains 3×/week, 78kg at 165cm. Has tried low-calorie phone-app diets that left her hungry and rebounding. Wants a number she can trust and a plan she can follow.

1
Find maintenance: Uses the TDEE Calculator → ~2,050 kcal/day at her stats and activity.
2
Set a sane deficit: The Calorie Deficit Calculator sets ~1,550 kcal/day — a ~500 kcal deficit, about 0.5kg/week, not a crash.
3
Protect muscle with protein: The Protein Calculator targets ~125g/day (≈1.6g/kg) so weight lost is fat, not muscle.
4
Make it automatic: Follows the 7-Day Weight Loss Meal Plan built around that calorie + protein target instead of planning every meal from scratch.
5
Adjust by the trend: Checks her weekly average weight; if it stalls 2–3 weeks, trims ~100 kcal or adds daily steps.

Projection: At a steady ~0.5kg/week, ~10kg is roughly a 20-week horizon — illustrative only; real pace depends on adherence, sleep, and individual metabolism.

TDEE Calculator Calorie Deficit Calculator Protein Calculator

The 7-Day Weight Loss Meal Plan

Example — James, 26

Build muscle on a lean bulk without getting fat

Trains 4×/week, 72kg at 178cm, "hard gainer" who under-eats without realising. Wants to add muscle while keeping abs, not blow up on a dirty bulk.

1
Find the surplus: The Lean Bulk Calculator sets ~2,700 kcal/day — a modest ~250–300 kcal surplus, not a dirty bulk.
2
Hit the protein: The Protein Calculator targets ~145g/day (≈2g/kg), spread across meals for muscle protein synthesis.
3
Structure the day: Follows the 7-Day Muscle Building Meal Plan so hitting the surplus + protein is consistent, not guesswork.
4
Progress + review: Aims for ~0.25kg/week; if the scale climbs too fast, tightens the surplus to keep the gain lean.

Projection: A lean bulk realistically adds muscle slowly — often ~0.25kg/week early on, tapering over months. Illustrative only; genetics, training age, and consistency drive the real rate.

Lean Bulk Calculator Protein Calculator Macro Calculator

The 7-Day Muscle Building Meal Plan

From the Blog