Find your numbers.
A straight-ahead calculator for your BMR, daily calories, and macros. Five inputs · thirty seconds · we'll email you a copy.
Here's your map.
Calories to hit your goal
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BMR
At-rest burn
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TDEE
Normal-day burn
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Protein min
grams / day
Protein per day
Calories and protein are the two numbers that matter most. Calories run the laws of thermodynamics — they decide if you gain, lose, or hold. Protein decides whether what you lose is fat or muscle, and whether your body can fight back against sarcopenia as you age. Your range is calculated from a 30-author 2026 consensus review on protein requirements (cited below), adjusted for your age, activity, and goal.
That's a lot of protein to hit through whole-food meals alone. A protein shake fills the gap without adding much in the way of calories — clean way to top up without overshooting your target.
Shop MaxWell protein →Source: Kanter MM et al. (2026). Examining widely held propositions on human dietary protein needs and benefits. Critical Reviews in Food Science and Nutrition. Open access, 30-author consensus review.
Pick a split that fits how you eat
Four balanced macro splits at your calorie target. Each one matches a meal-plan preset inside the MaxWell Nutrition Unlimited app — pick the one that fits your style and the app builds your meals around it.
Coach's note
Numbers are a starting point — not gospel. Eat to this target for two weeks, track honestly, then adjust based on the scale and the mirror. Protein is the macro that matters most. Hit it first, then fill in the rest.
