Forever Rising coaching tool
Calorie & Macro Calculator
Find out how many calories your body burns each day, what a slight or moderate deficit looks like for you, and the macros to start with. This is the same starting point our coaches use when they build your plan.
Your details
Your numbers
BMR
1,420
cal at complete rest
TDEE
1,950
maintenance calories
Mifflin-St Jeor (add body fat % for a more accurate read)
Slight deficit
About 15% below maintenance
1,660
cal per day
Roughly 0.5 lb of fat loss per week. Easier to hold, more energy for training, and the least disruption to your life. This is where most of our clients start.
Moderate deficit
About 20 to 25% below maintenance
1,510
cal per day
Roughly 1 lb of fat loss per week. Faster results but harder to sustain, and it works best after your body is responding well and your food is balanced.
Starting macros
Rough daily targets. Protein comes from your body weight, fat from total calories, and carbs fill in the rest.
Maintenance
1,950 cal
- Protein
- 130 g
- Carbs
- 235 g
- Fat
- 55 g
Slight deficit
1,660 cal
- Protein
- 130 g
- Carbs
- 185 g
- Fat
- 45 g
Moderate deficit
1,510 cal
- Protein
- 130 g
- Carbs
- 160 g
- Fat
- 40 g
Hit protein first, then carbs and fat. On training days, lean toward more carbs.
Micro targets
General daily targets for most adults. Food first, and talk to your doctor before adding supplements.
Fiber
27 g
Calcium
1,000 mg
Iron
18 mg
Magnesium
320 mg
Potassium
2,600 mg
Vitamin D
600 IU
Omega-3
250 to 500 mg
Sodium
Under 2,300 mg
Treat all of this as a starting point. Weigh in 3 to 4 times a week and average it. If the average is not moving after 2 weeks, adjust calories by about 100 to 200.
Numbers are the starting point, not the plan
A calculator can tell you where to start. It can't adjust when your body changes, your schedule blows up, or progress stalls. That's what a coach is for. If you want a plan built around your real numbers and your real life, apply to work with our team.