Free tool
Your macros, in about a minute.
The same maths I use for my clients — including the rules I will not break for pregnancy, postpartum and nursing. Answer a few things, then I'll show you your numbers and build your free five days.
How macros actually work
Calories decide the direction — down, steady or up. Macros decide what you end up looking like at the other end of it. Protein protects muscle, fat runs your hormones, carbs fuel the session that earns the shape.
For moms this matters more, not less. Recovering from birth and feeding a baby are both jobs your body is already paying for, so this calculator refuses to put you in a deficit while you are doing them. Postpartum and pregnancy start at 1,800 calories minimum, nursing adds on top, and nothing here asks you to eat less to earn it.
Questions
Are these numbers safe if I'm postpartum or pregnant?
Yes. Pregnancy and postpartum never run a deficit here. The floor is 1,800 calories, nursing adds more on top, and the plan avoids anything your body should not be doing yet. Your provider's advice always comes first.
Why is my protein so high?
Protein is what keeps muscle while you lose fat and what builds it when you are gaining. I set it between 0.7 and 1 gram per pound of bodyweight, spread across the day rather than loaded at dinner.
Do I have to weigh my food forever?
No. You track for a few weeks so you learn what a real portion looks like, then you stop measuring and keep the habit.
What do I actually get for free?
Your numbers, a five-day training plan built by the same engine my clients get, a food tracker, and a straight answer about which program fits you. No card, no catch.
Prefer it by email instead? The free 5-Day Strong Start challenge runs the same way, one morning at a time.