Macro Calculator

Tailored to your body, hormonal stage & goals — built by your care team

Biological Sex

Body Stats

Age (years) Enter a valid age (15–100)

Current Weight (lbs) Enter current weight (50–700 lbs)

Height (ft) Enter feet (3–8)

Height (in) Enter inches (0–11)

Goal Weight (lbs) Enter goal weight (lbs)

Hormonal Stage

Please select a stage

Activity Level

Please select an activity level

Daily Calorie Target

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calories / day

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⚠️ Pregnancy Mode: No caloric deficit applied. Target is TDEE + ~300 kcal to support healthy fetal development. Weight loss is not recommended during pregnancy. Please work with your OB/GYN.

⚗️ TRT Mode: Protein elevated for enhanced muscle protein synthesis. Caloric floor adjusted for body recomposition. Monitor labs regularly with your provider.

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BMR (kcal)

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TDEE (kcal)

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Daily Deficit

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Est. Weeks to Goal

Daily Macros

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Calculated using the Mifflin-St Jeor equation. Macro splits adjusted for hormonal stage.
For educational purposes only. Consult your Hometown Health provider before making significant dietary changes.