Macro Calculator — ReppySetGo

The macro calculator uses a simple multiplier method: your bodyweight in pounds, multiplied by a calorie target per pound depending on your goal. In basic mode protein is fixed at 1g per lb of bodyweight. Carbs and fat fill the remainder in a healthy balance. In advanced mode you can adjust the protein slider and redistribute calories between fat and carbs.

I use this to set my own daily targets. The numbers I use are the same ones baked into this tool. The multipliers — 12 calories per pound for a cut, 16 for maintenance, 17.5 for a bulk — edge slightly towards the aggressive side, while still being sustainable.

Protein at 1g per lb of bodyweight is a useful starting point because it's effective and easy to remember. It's also the high-water mark. Studies have shown that during maintenance or on a bulk, you can safely drop protein to a floor of ~0.73g per lb without sacrificing gains. The additional calorie space created by doing this can then be redistributed to carbs for greater energy during workouts, but this is fine-tuning for advanced users. I aim for 1g per lb because if I fall a little short, I am still above the floor.

On a cut, 1g per lb becomes non-negotiable to preserve muscle.

The calorie fine-tuner lets you nudge the total up or down in 25 calorie increments by up to 500 calories either way. If you're consistently gaining or losing faster than intended, you can use the slider to adjust rather than changing the whole programme.