Know Your Baseline Before Building The Whole Plan.
Enter the essentials, compare Cut, Maintain, and Build starting points, and review a practical macro preference. Nothing on this page is saved, and you do not need to create an account.
Give Us The Essentials.
This public version intentionally stops before goals, training, cardio, meal allocation, allergies, and saved records.
Choose a profile sex above to show the body-fat reference scale.
Body Type Can Describe A Preference—Not Your Metabolism.
Choose a visual-frame tendency only if the language is useful to you. It moves protein within the practical weight-based range and adjusts carbohydrate versus fat without changing total calories.
What Do These Body-Type Labels Mean?
Ectomorph is the legacy label for a relatively slender frame. Mesomorph describes a more muscular or athletic frame. Endomorph describes a broader frame with a greater tendency to store body fat. The “Meso–” options blend neighboring examples.
These are historical coaching categories—not biological diagnoses, metabolism tests, or fixed identities. The calculator keeps the resulting macros inside weight- and calorie-based guardrails.
Choose a profile sex in section 01 to show the body-type reference figures.
When You Want More Than A Number
Turn The Estimate Into A Saved, Usable Plan.
The full workspace adds the parts this public calculator leaves out: saved profiles, goal direction, strength and cardio accounting, progress history, meal allocation, dietary rules, and printable planning records.
Open The Full Beta Planner →Email sign-in and paid Recipe Book entitlement are the next account layer. The current planner still uses device-local demo profiles.