Macro Calculator | MOVEHAPPY
with Sarah McFadyen
Fitness + Lifestyle Coaching for Busy Women
Your Macro Calculator

Know Your Numbers

Hey! I love that you're taking this step in your health journey 🙌 This calculator will give you a simple starting point for your daily targets so you can fuel your body in a way that supports your goals. Just remember, these are estimates! The real magic comes from building consistent habits :)

1
You
2
Activity
3
Goal
Step 1 of 3

About you

The basics, used to calculate your personalized calorie and macro targets.

Female
Male
Enter feet and inches separately, e.g. for 5’9” enter 5 ft and 9 in
Step 2 of 3

Your activity

Try to be fairly accurate here, as your activity level has a direct impact on your calorie targets.

Mostly sitting
Desk job, driving, minimal walking throughout the day
Lightly active
Some walking, on your feet occasionally throughout the day
Moderately active
On your feet a lot, retail, teaching, chasing kids, etc.
Very active
Highly physical job or consistently 10,000+ steps per day
0 days
1–2 days
3–4 days
5–6 days
Step 3 of 3

Your main goal

This shapes your calorie target and how your macros are split.

Lose weight sustainably
A sustainable calorie deficit that supports steady fat loss without going hungry or sacrificing muscle.
Gain weight
You want to increase your weight, go up a size, or feel fuller and stronger. This puts you in a calorie surplus so your body has what it needs to grow. Great for women who are underweight or ready to build.
Body recomposition
This is about losing fat and increasing muscle. You eat at or just under maintenance (a slight deficit) with high protein in order to maintain and build muscle. Best for women who want to improve how their body feels and looks. This is not about the scale, this is about changing your composition!
Maintenance: your body's happy place
You're not looking to lose or gain. You want to maintain your weight, build strength, and feel your best. This is your body's natural set point. Fuelling it well here means better energy, better mood, and lasting results. Great for overall health and long-term consistency.
Your Daily Calorie Target
0 kcal
to achieve your goal
Maintenance Calories 0 kcal / day
Protein
0
grams / day
0%
Carbs
0
grams / day
0%
Fat
0
grams / day
0%

Your macro split

How your macros break down per meal, based on 3 meals per day.

0
kcal / meal
Protein
0g
Carbs
0g
Fat
0g

Fill the rest of your plate with non-starchy vegetables.

This is what your day could look like

A realistic sample day based on your goals

Keep in mind

Your Details

Your next step: download this PDF or screenshot it and send it to me so we can go over your results together!