Calculate your ideal workout macro splits and protein intake goals tailored for fat loss, lean muscle tone, and body sculpting.
Many fitness calculators use generic models that don't match female fitness goals. Whether you want to build strength, sculpt muscle, or burn fat, this tool provides a macro split that prioritizes optimal protein to support lean muscle tone without over-restricting food groups.
Input your weight and current daily calorie target. Select your main goal: Lean Tone or Fat Burn. The calculator provides a clear daily target for calories and macros measured in grams (g) with a heavy focus on muscle preservation.
Yes, 100% Free! Crush your gym or home workout goals with clean, customized fitness data and zero paywalls.