Is Macro Blueprint free to use?

Yes, Macro Blueprint is completely free to use with no hidden charges, sign-ups, or subscriptions required.

Is my data safe when using Macro Blueprint?

Absolutely. Macro Blueprint processes all data client-side in your browser, meaning none of your inputs or results are ever sent to our servers.

Macro Blueprint

Maintain

Cutting

Bulking

Gender

Activity Level

Weight (kg)

Height (cm)

Age

About the macro calculator

How your calories are estimated

Your basal metabolic rate (BMR) uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. BMR is multiplied by your activity factor to estimate total daily energy expenditure (TDEE), then adjusted for your goal.

How macros are split

Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram. Your calorie target is divided between protein, carbs and fat according to the selected goal: higher protein when cutting to preserve muscle, more carbohydrate when bulking.

Tips

Re-calculate every 4–6 weeks as your weight changes.
Treat the numbers as a starting point and adjust based on real progress.
Spread protein across meals (roughly 0.3–0.4 g/kg per meal).