Free Macros Calculator | PEAK Physique Coaching
Free Tool

No email required · Takes 30 seconds

Your Free Macros Calculator

Built on the same framework used for Sean the Fitness Engineer’s 1-on-1 lifestyle clients. Add your body fat % for even more accurate targets.

Katch-McArdle (with BF%)
LBM-based protein targets
100% free
No email required

Your Stats

I am a
Age
Height (ft)
Height (in)
Weight (lbs)

Body Fat %  — Optional but improves accuracy

Select the description that best matches your physique right now
✓
12–16%
Essential / Stage Lean
Visible muscle striations and vascularity. Extremely lean — typically competition level.
✓
17–21%
Athletic / Defined
Visible abs, defined arms and legs, clear muscle tone with minimal softness.
✓
22–26%
Fit / Some Definition
Toned appearance, some muscle visible. Slight softness around belly and hips.
✓
27–31%
Average
Soft midsection and thighs. Limited muscle definition. Common for non-exercisers.
✓
32–36%
Above Average
Noticeable fat on belly, hips, and thighs. Waist measurement above 35 inches.
✓
37%+
High Body Fat
Significant fat accumulation throughout. BMI typically above 30.
Selected: —  ·  Using Katch-McArdle + LBM-based protein for higher accuracy.

Not sure? Skip this — use standard formula instead

Activity Level

Your Goal

Please fill in all fields with valid numbers before calculating.

No email required. Results appear instantly below.

Your Results

Daily Calorie Target

—kcal

Protein
—
grams/day
Carbs
—
grams/day
Fats
—
grams/day
—kcal/day
Energy Breakdown
Basal Metabolic Rate (BMR)—
Total Daily Expenditure (TDEE)—
Goal Adjustment—
Target Calories—
💧 Daily Hydration Target
—
fl oz / day
—
litres / day
—
cups / day

Based on 0.5 oz per lb of bodyweight plus an activity adjustment for your training frequency. Add an extra 16–20 oz on days you train hard or are in a hot environment.

Next Step

Know your numbers. Now hit them consistently.

A calculator gives you a starting point. A coach makes it stick. Apply for 1:1 coaching and get a precision plan built around your actual schedule, body, and goals.

Apply for 1:1 Coaching

No pressure. Sean reviews every application personally.