GET YOUR PERSONALIZED CALORIES & MACROS IN UNDER 60 SECONDS
Stop guessing. Get a custom calorie target and macro breakdown based on your body, goals, and lifestyle. Simple, accurate, and built for real results.
LOSE FAT FASTER
BUILD LEAN MUSCLE
EAT FOODS YOU LOVE
100% Free. No Spam. Instant Results
GET YOUR PERSONALIZED CALORIES & MACROS IN UNDER 60 SECONDS
Stop guessing. Get a custom calorie target and macro breakdown based on your body, goals, and lifestyle. Simple, accurate, and built for real results.
LOSE FAT FASTER
BUILD LEAN MUSCLE
EAT FOODS YOU LOVE
100% Free. No Spam. Instant Results
FAST. PERSONALIZED. SCIENCE-BACKED.
CALCULATE YOUR MACROS
Enter your details to receive personalized macros - it takes less than 60 seconds.
Provide basic information below so we can calculate your personalized daily protein, carbohydrate, and fat targets.
We never share your data - results are emailed securely and used only to deliver this tool and optional follow-ups.
PRECISION MACRONUTRIENTS TARGETS
Know exactly how many grams of protein, carbs, and fats to eat each day based on your unique body and lifestyle. The calculator utilizes validated formulas, mixed with my coaching expertise, to convert your goals into precise, actionable daily targets you can follow.
Sustainable Progress Tracking
Receive macro ranges designed to support steady fat loss or muscle gain without extreme restriction. Built-in activity adjustments and goal-specific tweaks help you stay consistent while protecting performance and recovery.
Quick, Accurate Results
Complete the short form and get a science-backed, results-driven macro plan in moments. No guessing, just clear daily targets you can plug into a food tracker or meal plan to start seeing measurable changes.
FAST. PERSONALIZED. SCIENCE-BACKED.
CALCULATE YOUR MACROS
Enter your details to receive personalized macros - it takes less than 60 seconds.
Provide basic information below so we can calculate your personalized daily protein, carbohydrate, and fat targets.
We never share your data - results are emailed securely and used only to deliver this tool and optional follow-ups.
PRECISION MACRONUTRIENTS TARGETS
Know exactly how many grams of protein, carbs, and fats to eat each day based on your unique body and lifestyle. The calculator utilizes validated formulas, mixed with my coaching expertise, to convert your goals into precise, actionable daily targets you can follow.
Sustainable Progress Tracking
Receive macro ranges designed to support steady fat loss or muscle gain without extreme restriction. Built-in activity adjustments and goal-specific tweaks help you stay consistent while protecting performance and recovery.
Quick, Accurate Results
Complete the short form and get a science-backed, results-driven macro plan in moments. No guessing, just clear daily targets you can plug into a food tracker or meal plan to start seeing measurable changes.
THE SCIENCE BEHIND YOUR RESULTS
Science-Based Macro Results
The calculator uses basal metabolic rate and activity multipliers, then applies goal-specific calorie adjustments to produce macronutrient gram targets. Protein is prioritized for muscle retention, carbs support training, and fats maintain hormonal function -all calibrated for sustainable progress.
PROTEIN PRIORITIZED FOR MUSCLE AND RECOVERY
Helps preserve lean muscle and supports strength and recovery.
CARBS ADJUSTED TO SUPPORT WORKOUTS AND ENERGY
Fuel performance, improve endurance, and optimize training results.
FATS SET TO PRESERVE HORMONES AND SATIETY
Essential fats support hormonal health, brain, function, and long-term satiety.
THE SCIENCE BEHIND YOUR RESULTS
Science-Based Macro Results
The calculator uses basal metabolic rate and activity multipliers, then applies goal-specific calorie adjustments to produce macronutrient gram targets. Protein is prioritized for muscle retention, carbs support training, and fats maintain hormonal function -all calibrated for sustainable progress.
PROTEIN PRIORITIZED FOR MUSCLE AND RECOVERY
Helps preserve lean muscle and supports strength and recovery.
CARBS ADJUSTED TO SUPPORT WORKOUTS AND ENERGY
Fuel performance, improve endurance, and optimize training results.
FATS SET TO PRESERVE HORMONES AND SATIETY
Essential fats support hormonal health, brain, function, and long-term satiety.
ready to start?
“I used this calculator and finally stopped guessing about what my macros and calories should be. I started dropping fat while keeping strength. This calculator made it simple!”
-Full-time working mom of 2, Jamie
ready to start?
“I used this calculator and finally stopped guessing about what my macros and calories should be. I started dropping fat while keeping strength. This calculator made it simple!”
-Full-time working mom of 2, Jamie
Common Questions
How accurate are these numbers?
The calculator utilizes validated BMR and activity multipliers combined with goal-specific adjustments and Mariah's 10+ years of knowledge + experience coaching women. The calculator provides a strong starting point; we recommend tracking and adjusting your numbers with your progress.
Will you email me coaching offers?
Yes, we send the results and an optional short email series with tips and an invitation to explore coaching to take your custom macros to the next level. You can unsubscribe at any time!
What if I don’t know my exact body fat or activity level?
No stress -just estimate as closely as possible. Your starting macros are meant to guide you, not trap you. Once you start tracking your progress, adjustments can be made based on real results.
Will I start losing weight right away?
If you follow your numbers consistently, you’ll likely start to notice changes within 1–2 weeks -in energy, digestion, and body composition. Fat loss itself can take a few weeks, depending on your metabolism and consistency.
Do I need to track my food every day?
Tracking helps you build awareness of what your body needs, but it’s not forever. Once you learn portion balance and understand your body’s cues, you can transition to a more intuitive approach. But tracking accurately and diligently will produce BEST results.
Can I use these macros if I have PCOS, thyroid issues, or hormonal imbalances?
Yes, but it’s always a good idea to consult a coach for more personalization. Nutrition balance and stress management are key parts of Mariah's coaching method for women with hormone challenges.
What’s the difference between these macros and an online calculator?
Most free calculators use generic math. This one combines science and coaching insight from hundreds of female transformations, meaning your numbers are optimized for real-life women, not textbook examples.
Do I need to eat exactly the same thing every day?
No -think of your macros as a budget. You can spend your “protein, carb, and fat dollars” however you like as long as you stay close to your targets. But 'spending
Common Questions
How accurate are these numbers?
The calculator utilizes validated BMR and activity multipliers combined with goal-specific adjustments and Mariah's 10+ years of knowledge + experience coaching women. The calculator provides a strong starting point; we recommend tracking and adjusting your numbers with your progress.
Will you email me coaching offers?
Yes, we send the results and an optional short email series with tips and an invitation to explore coaching to take your custom macros to the next level. You can unsubscribe at any time!
What if I don’t know my exact body fat or activity level?
No stress -just estimate as closely as possible. Your starting macros are meant to guide you, not trap you. Once you start tracking your progress, adjustments can be made based on real results.
Will I start losing weight right away?
If you follow your numbers consistently, you’ll likely start to notice changes within 1–2 weeks -in energy, digestion, and body composition. Fat loss itself can take a few weeks, depending on your metabolism and consistency.
Do I need to track my food every day?
Tracking helps you build awareness of what your body needs, but it’s not forever. Once you learn portion balance and understand your body’s cues, you can transition to a more intuitive approach. But tracking accurately and diligently will produce BEST results.
Can I use these macros if I have PCOS, thyroid issues, or hormonal imbalances?
Yes, but it’s always a good idea to consult a coach for more personalization. Nutrition balance and stress management are key parts of Mariah's coaching method for women with hormone challenges.
What’s the difference between these macros and an online calculator?
Most free calculators use generic math. This one combines science and coaching insight from hundreds of female transformations, meaning your numbers are optimized for real-life women, not textbook examples.
Do I need to eat exactly the same thing every day?
No -think of your macros as a budget. You can spend your “protein, carb, and fat dollars” however you like as long as you stay close to your targets. But 'spending
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