Free macro calculator.
Your calories and macros from your own numbers, the exact maths our coaching app uses. No email, no catch.
Fill in your age, height and weight to calculate.
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calories a day
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Protein
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Carbs
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Fat
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BMR (resting)
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TDEE (maintenance)
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BMI
These are a smart starting point, not a life sentence. Run them for one to two weeks, watch your weekly weight trend, and adjust from there. Day-to-day movement moves your burn more than the gym does.
Your next step
Want us to turn these numbers into 5 kg down?
8-Week Coaching: 8 weeks where your Evolve coach builds your training and your meals around these numbers and your week, then checks in every week. It starts with a free call.
I'm ready to startNot ready for a coach yet?
Turn these numbers into meals and workouts, every day.
Evolve sets your plan around them, and Evolve Coach suggests when they should move. You decide. 14 days free, no card required.
- Nothing is charged unless you pick a plan
- Cancel any time
Or get our free checklist, the 5 mistakes that stall fat loss, by email.