Macro+ Calculator

A science-based, practical tool to determine how much to eat, how to structure meals, and how to adjust for training and health goals.

SOF Nutrition Macro Calculator

Age (years)

Sex

Height

Weight

Activity factor (used to calculate TDEE)

Primary goal

For metabolic health: do you want weight loss as part of this goal?

Meals per day

Optional: Body fat %

Enter only if you know it (DEXA, BodPod, InBody/BIA, calipers). If unknown, leave blank.

Optional: Lean mass

Enter only if you know it (DEXA/BodPod/InBody). If unknown, leave blank.

Goal intensity (optional override)

Diet preference

Protein you usually buy (for “by the pound” estimate)

TDEE = REE × Activity Factor

Copied.

SOF Nutrition Macro Calculator — Results Summary

Energy Targets

—

Resting energy expenditure (REE)

—

Estimated TDEE (REE × activity)

—

Goal calories/day

—

REE equation used

Daily Macros

Macro	Grams/day	Calories/day	% of calories
Protein	—	—	—
Carbs	—	—	—
Fat	—	—	—

Per-Meal Targets

Meals/day	Calories/meal	Protein/meal (g)	Carbs/meal (g)	Fat/meal (g)
—	—	—	—	—

Meal Formula Builder

Build each meal as: protein + fat + vegetables/fruit + starch + flavor. The goal is consistency and quality, not perfection.

Portion Units (simple)

Training day vs Rest day: Training days typically need more starch to support output and recovery. Rest days can use less starch to match lower demand. This tool nudges starch by ±0.5 unit (protein and fat stay the same).

Meal Templates

Calculate above to generate templates matched to your per-meal unit targets.

Make Your Own Meal

Choose foods below. We’ll translate your per-meal unit target into simple portions. Protein units = servings. If your target is 1.5 protein units, that equals 1.5 servings.

Day Type

Protein

Starch

Fat

Vegetable / Fruit

Flavor (optional)

Calculate above to unlock your meal portions.

Cruciferous vegetables are a family of vegetables including broccoli, cauliflower, Brussels sprouts, cabbage, kale, collards, bok choy, arugula, radishes, and turnips. They’re high-volume, micronutrient-dense, and a strong default for metabolic health.

Coach Notes

Important note

This tool provides estimates, not medical advice. Adjust based on weekly trends in body weight, training performance, hunger, sleep, and recovery. Individuals with metabolic disease, a history of disordered eating, or special medical considerations should use clinician-guided targets.