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Macro calculator

Get your starting numbers. Then use them like information, not rules you have to be perfect at.

Your starting point

Tell us enough to run the maths.

This keeps the established Healthly equations intact and shows every step. You can adjust the estimate once real-world trends give you better information.

01

About you

The measurements used by the energy equation.

Units
Formula sex
02

Your plan

The movement estimate and adjustment to apply.

Goal

Energy−300 kcal

Protein1.9g / kg

Fat35% of calories

We start with a sustainable 300-calorie decrease. If your progress plateaus, you still have room to adjust towards 500 calories. Starting smaller can help keep hunger manageable and reduce the chance of falling into a binge-and-restrict pattern.

Make your targets more accurate?Add your body-fat percentage or choose the closest visual range.Open

Body-fat information changes the BMR equation. Skip this if the number would only be a guess.

Use height, weight, age, and formula sex.

Uses transparent planning assumptions. Your result remains visible and ungated.

Put the estimate somewhere you can review it.

Healthly lets you set targets, review meal estimates, and adjust the plan as real life produces better information.

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