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

Know Your Numbers

Get your personalized calorie and macro targets based on your goals, so you can eat in a way that feels good for your body and supports results that are actually sustainable.

1
You
2
Activity
3
Goal
4
Preferences
Step 1 of 4

About you

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

Female
Male
Step 2 of 4

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 4

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.
Build muscle / gain strength
A slight calorie surplus to fuel growth, performance and recovery.
Body recomposition
Lose fat and build muscle at the same time. High protein at or near maintenance is the key lever.
Improve health & energy
Focus on nourishment, energy and consistency at maintenance calories.
Athletic performance
Fuel hard training with maintenance or a slight surplus and higher carbs.
Step 4 of 4

Your eating style

This personalizes how your macros are split between carbs and fat.

Flexible / no specific approach
Balanced macros that work for any diet style
Higher protein focus
More protein, balanced carbs and fats. Great for body recomposition and keeping hunger in check.
Lower carb
Reduced carbs with higher fats, keto-adjacent or paleo-style
Plant-based / vegetarian
Higher carbs from whole foods, moderate plant-based protein
Mediterranean-style
Whole grains, healthy fats, lean proteins, loads of veg
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
What clients are saying

"My clothes fit my body better, I have more self confidence, my mental health and self talk has improved so much and I am no longer relying on willpower to keep up my healthy habits."

Marites K.

Ready for Your Own Personalized Plan and Accountability So You Follow Through?

You will get a custom fitness and nutrition plan along with a high level of support so you achieve your goals and feel amazing. Because numbers alone don't create results, having the right support and strategy does.

Book a Free Health and Lifestyle Consultation with Sarah → See what's included →