Macro Calculator — No Excuses Strength
No Excuses Strength
MACRO
CALCULATOR
Starting point estimates — track & adjust
Body Stats
Sex
Female
Male
Age
30
yrs
Weight
70
kg
Height
165
cm
Activity Level
Job Type
Desk job / Student
On your feet (teacher, retail, nurse)
Light labour (trades, landscaping)
Heavy labour (mining, construction)
▼
Daily Steps
Under 5,000 steps
5,000 – 10,000 steps
10,000 – 15,000 steps
15,000+ steps
▼
Training Sessions / Week
No structured training
1–2 sessions / week
3–4 sessions / week
5+ sessions / week
▼
Training Type
Cardio focused
Mixed
Strength focused
▼
Goal
DEFICIT
Lose Fat
Moderate deficit
MAINTAIN
Recomp
Maintenance
SURPLUS
Build Muscle
Lean surplus
Daily Target · DEFICIT
0
calories / day
TDEE
—
Multiplier
—
Adjust
—
Macro Breakdown
Protein
0g
0%
Carbohydrates
0g
0%
Fat
0g
0%
0g
Protein
0g
Carbs
0g
Fat
0g
Fibre
These are starting point estimates. Track for 2–3 weeks and adjust based on how your weight responds. Real world data beats any formula.