Macro Calculator for Athletes (Free Assessment)

The Nutritional Macros Assessment is a free, evidence-based tool that estimates your daily calories and macronutrients (protein, carbohydrates, and fats) based on your body stats, activity level, and goals.

You’ll fill out a short form with basic information—such as age, weight, training frequency, and goal (fat loss, muscle gain, maintenance, or competition prep)—and I’ll run your data through established nutritional equations and coaching heuristics to give you a personalized macro estimate.

This is not a crash diet, a meal plan, or a promise of fast results. It’s a starting framework you can use to:

• Lose weight without tanking performance

• Gain muscle without unnecessary fat gain

• Maintain bodyweight while training hard

• Dial things in for competition prep

I’m a BioLayne-certified nutrition coach, and this assessment reflects the same principles I use with paying clients: realistic inputs, conservative estimates, and adjustments based on real-world response—not food rules or internet dogma.

What You’ll Get

• Estimated daily calories

• Protein, carb, and fat targets

• Context for how to use the numbers

• Guidance on adjusting based on progress

What This Is (and Isn’t)

This is:
✔ A practical estimate grounded in physiology
✔ Flexible and adaptable to your training
✔ Useful for beginners and experienced athletes

This is not:
✘ A medical diagnosis
✘ A meal plan
✘ A promise of “optimal” perfection

If you want a rational place to start—without being sold supplements, detoxes, or nonsense—this tool is for you.