Quantum Strength Method

Macro Calculator

Earn Your Strength

Plug in your numbers, get your daily targets. No app, no account — just your macros.

Your inputs

Sex

Age

years

Bodyweight

Height

ft in

Goal

Training activity

Protein target

g per lb

1.0 g per lb is the default for most lifters.

Your daily targets

Calories

3,075

kcal per day

Maintenance (TDEE) 3,075 kcal · BMR 1,783 kcal

Protein 23% of calories 180 g
Fat 18% of calories 63 g
Carbs 58% of calories 447 g

Protein and fat already cover these calories, so carbs land at zero — lower the protein target or pick a higher-calorie goal.

Per-meal splits

3 meals

1,025 cal

60g protein each

4 meals

769 cal

45g protein each

These are starting estimates. Eat at them for 2–3 weeks, then adjust: not losing on a cut? Drop ~150 cal. Not gaining? Add ~150 cal. Protein is the anchor — carbs and fat fill the rest.