Science-backed nutrition engine

Calculate your macros.
Forge your plan.

Use the free MacroForge calculator to estimate calories, protein, carbs, fat, fiber and water — then get regional meal ideas, a goal-based workout routine and a 12-week progress estimate.

Build my plan → How it works
Mifflin‑St Jeoradult resting energy
3 goalsCut · Maintain · Bulk
12‑weekbody projection
01

Tell us about you

Age, height, weight, body fat, training volume and the diet you follow.

02

Pick your mission

Shred fat, recomp at maintenance or pack on lean mass — at the pace you choose.

03

Get your blueprint

Macros, carb cycling, meal split, a sample day of eating and a food guide.

One plan, built from your numbers

More than a macro calculator.

MacroForge connects your nutrition target to meals, training and progress without requiring an account.

Calories and macros for your goal

Estimate maintenance calories with the Mifflin–St Jeor equation, then set practical protein, carbohydrate and fat targets for cutting, recomposition or lean bulking.

Explore the macro calculator guide →

A usable weight reference

Check the adult BMI 18.5–24.9 screening range for any height in centimetres or feet and inches, with clear limits for muscular lifters and individual context.

Understand healthy weight ranges →

Training that matches the plan

Turn your training days and available equipment into a weekly routine with required exercises, optional accessories, progression guidance and local completion tracking.

See how the workout planner works →

Adult BMI screening reference

What weight range fits my height?

Enter your height to see the adult BMI 18.5–24.9 reference range in kilograms and pounds.

BMI is a height-to-weight screening tool for adults, not an ideal-weight target or diagnosis. Muscle mass, body composition, ethnicity and medical context matter. CDC reference ↗ · WHO categories ↗

Planner

Your body. Your data.

  1. Body
  2. Activity
  3. Goal
  4. Diet
Body stats

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Not sure? Explore the body-fat visual guide

Compare the same character across different body shapes. These AI-generated adult illustrations are approximate references, not measured bodies or a validated body-fat test. Muscle, posture and fat distribution affect appearance. Select a rough range only if helpful, then adjust the slider.

No visual estimate selected. You can leave body fat off.

About body composition measurements ↗
Activity & training
4

Your workout routine will use exercises that match this equipment. You can still swap any exercise later.

Your mission

Diet preferences

Choose your closest food region. Your diet choice below always applies.

Allergies to exclude

Records are filtered by reviewed ingredient-level allergen tags. Cross-contact and brand-specific warnings remain unknown.

4

Your progress

Compare your check-ins.

Save a starting point. Come back after your diet and see what changed.

Record a check-in

0 saved check-ins

Stored only in this browser on this device. Clearing browser data removes your history. Generating plans or reloading does not add check-ins automatically.

No check-ins yet. Save your current plan to start tracking.