Free tool
Macro calculator
Your daily calories, protein, carbs and fat for losing fat, building muscle or both at once. The same math the Evident app uses to set your food plan.
Daily target
2,530 cal
Maintenance is about 2,530 cal a day.
How it works
The same food math as the app
- Resting burn. Mifflin-St Jeor, from your weight, height, age and sex.
- Activity. 1.2 plus 0.05 for each training day, capped at 1.55. Most people overestimate how active they are, so it stays low.
- Goal. Losing fat: 20% under maintenance. Building muscle: 10% over. Both at once: maintenance, with extra protein.
- Macros. Protein about 1 g per lb, fat 25% of calories, carbs the rest, with at least about 100 g of carbs on a cut.
Hit your macros in seconds.
Evident sets your calories from the body you pick, then logs food with a barcode scan or a quick search.
Free to download. 7-day free trial.
Questions
Macro questions.
How are my calories worked out?
Your resting burn comes from the Mifflin-St Jeor formula. Evident multiplies it by an activity factor from your training days (1.2 plus 0.05 a day, capped at 1.55, on purpose on the low side), then adjusts for your goal: 20% under to lose fat, 10% over to build muscle, even for both at once. It never goes below your resting burn or 1,500 (men) / 1,200 (women).
What macros should I eat on a lean bulk?
Pick “Build muscle” above. Evident sets calories about 10% over your maintenance, protein at about 1 g per pound of bodyweight, fat at 25% of calories and carbs for the rest.
How much protein do I need to build muscle?
Evident sets about 1 g per pound of bodyweight, and 1.1 g when you are losing fat or doing both at once, where holding muscle matters most. For a higher body fat, it counts from a healthy weight for your height so the number stays realistic.
How are fat and carbs split?
Fat is set at 25% of calories and carbs fill the rest. On a deep cut, carbs never drop below about 100 g; fat gives a little instead, down to about 0.4 g per pound.
Is this the same as the app?
Yes. This page runs the same food math as the Evident app. In the app your targets also follow your real bodyweight trend, so they adjust as you go.