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Find Your Daily Calories & Macros

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Calories & Macros Calculator

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Weight

Activity LevelSedentary — little or no exerciseLightly Active — light/moderate exercise 1–3 days/week, mostly sedentary jobModerately Active — moderate exercise 3–5 days/weekVery Active — hard exercise 6–7 days/week or active/standing jobSuper Active — intense exercise daily + active job, or training twice per day

GoalLose FatMaintainGain Muscle

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BMR

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TDEE

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Target Calories

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BMI

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Protein

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Carbs

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Fat

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Split

Protein 40% • Carbs 35% • Fat 25%

Copy summary

Protein & carbs = 4 kcal/g, fat = 9 kcal/g.

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About Fit & ProudOnline Fitness Coaching for Gay Men Over 30Fit & Proud is an online fitness coaching program designed specifically for gay men over 30 who want to lose fat, build muscle and regain confidence without extreme diets or endless cardio.The program combines simple workouts, high-protein meal planning and structured guidance to help busy professionals transform their body and lifestyle in a sustainable way.This online fitness coaching approach focuses on realistic habits, efficient training and nutrition strategies that work for real life — not restrictive diets or hours in the gym.