Your daily calories and macros, without the email gate.
Tell us your weight, body fat, and goal — get a calorie target and macros set from your goal weight, the same way the Good Enough app does it.
Maintenance for you is about 2,400 calories; this target is about 240 below it (10%). Most calculators cut 20%. We start gentler and only go lower if your weight isn't moving at your pace.
Macros are set from your goal weight of 147 lb: protein 1 g per pound (losing fat), fat 0.4 g per pound, and carbs fill the rest.
15 calories per pound is an estimate for someone who lifts and does some cardio each week — a starting point, not a prescription. Hold a target for 2–3 weeks and adjust to what your body actually does. Talk to your doctor before big changes.
Estimates, stated honestly.
How are the calories calculated?
Maintenance is 15 calories per pound of your body weight. That fits someone who lifts a few times a week and does some cardio, which is who this is for. It won't fit everyone, so treat it as a starting point and watch your weight trend. To lose fat we start you 10% under maintenance, never faster than the pace you picked. Most calculators cut about 20%; we start gentler and only go lower if your weight isn't moving at your pace (we recommend 0.5% of your body weight a week, because it keeps the most muscle). To build muscle, start at maintenance for a month, then add 5 to 8% if the scale isn't moving. Targets never go below 1,500 calories for men or 1,200 for women.
How is the macro split chosen?
Every macro comes from your goal weight, not your current weight, because body fat doesn't need feeding. Protein is 1 gram per pound of goal weight while you're losing fat, 0.8 grams while you're building. Fat is 0.4 grams per pound, and carbs fill whatever is left.
How do you pick a goal weight?
Enter your body fat and, if it's above 15% for men or 22% for women, we suggest one: your lean mass divided by 0.85 (men) or 0.77 (women), rounded down. That's about where you'd be lean if everything you lose is fat. At or under that line, you choose. You can always type your own goal weight.
How exact do I need to be?
Not very. Every formula is an estimate; bodies differ, and tracking has error bars anyway. Treat the target as a starting line: hold it for two or three weeks, watch the trend, and adjust by 100–200 calories at a time. Consistency beats precision.
Will you email me my results?
No. The numbers are right there on the page — no email gate, no PDF, no follow-up sequence.
Get the app.
Five minutes of setup and you will have a plan the night you install it.
Free trial. $59.99/year or $9.99/month after. iPhone and Apple Watch.