Free Interactive Tool
Custom Macros & Workout Calculator
Enter your target body weight and daily activity level to instantly get a custom calorie target, macronutrient breakdown, hydration plan, and a recommended weekly training split — built on the same formula Coach Quieran uses with his 1-on-1 clients.
Target-body-weight based
Activity-adjusted
Live results
Your Stats
Results update instantly as you type.
Feet
Inches
≈ 178 cm
≈ 79.4 kg
Daily Calorie Target
2,180kcal/day
BMR
1,760
Maintenance
2,728
Target
2,180
Daily Macros
Protein
193g
772 kcal · 35% of cals
Carbs
215g
860 kcal · 39% of cals
Fat
61g
549 kcal · 26% of cals
Calorie Distribution
Protein 35%Carbs 39%Fat 26%
Per Meal Breakdown
Protein
48.3g
Carbs
53.8g
Fat
15.3g
Across 4 meals · 545 kcal per meal
Recommended Workout Frequency
Matched to your goal & activity level
4–5days / week
Lose Fat / Cut
Suggested Split
4 resistance (upper/lower) + 1–2 conditioning
Coach Quieran's note: Tune the engine — strength keeps muscle, conditioning peels fat.
Resistance
Conditioning
Recovery
Daily Water
117 oz(3.5 L)
Protein Target
193g(88 g/kg)
Estimates based on the Mifflin-St Jeor equation for educational purposes. For a fully personalized plan with form coaching and progressions, book a complimentary consultation with Coach Quieran.