Blueprint Calculator
Your personalized
macro blueprint.
Answer a few questions. Get your daily calorie target, custom macro split, and exact time to goal — built on peer-reviewed formulas.
Mifflin-St Jeor BMR
NIH BMI Standards
Atwater Macro Factors
Step 1 of 3
About You
Tell us your current stats so we can calculate your BMR and TDEE.
Units
Sex
lbs
Height
ft
in
Step 2 of 3
Your Habits
Describe your typical week. Be honest — this determines your current calorie needs.
Current Activity Level
What's your weight doing right now?
Step 3 of 3
Your Goals
Where do you want to be, and how fast do you want to get there?
lbs
Target Activity Level
Your planned exercise level — can be different from your current level.
Desired Pace
Macro Split
Customize how your calories are divided between protein, carbs, and fat.
P35%
C35%
F30%
Your Blueprint
Here's your plan.
Built from your stats using peer-reviewed formulas. Use these numbers as your daily targets.
Your Blueprint
Generated
Daily Calories
kcal
Protein
g
Carbohydrates
g
Fat
g
Time to Goal
Stats & Details
BMI
Healthy Range
Current BMR
Current TDEE
New TDEE
Daily Deficit
Macro Split
Mail Me My Blueprint
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