Tell us about yourself once. Get a personalized macro plan built around your real food, your real workouts, and your real life — then use the meal builder to hit your targets any way you want.
WHAT YOU GET
📊 Your personalized macro targets
Daily protein, carb, and vegetable goals calculated from your body stats, goal, activity level, and workout schedule using the Mifflin-St Jeor equation — the gold standard for calorie estimation.
🍽️ Per-meal targets broken down
Your daily totals split across every meal and snack in your day — breakfast, lunch, dinner, and any snacks you want included. No guessing how to spread it out.
🔄 Dynamic meal builder
Pick the foods you actually want to eat today and get exact portions to hit your macro target. Want eggs one morning and oatmeal the next? Swap freely — the numbers always work out.
📋 Save & print your meal combos
Build your favorite meal combinations and save them to a printable reference sheet. Perfect for Sunday meal prep — stick it on the fridge and follow it all week.
📏 Food measurement reference
A printable table of your specific foods — how much to eat per meal, what they weigh raw vs. cooked, and why the difference matters. Built around what you actually eat, not generic examples.
💧 Daily water target
Calculated from your body weight, goal, and training intensity. Hydration directly affects performance and fat metabolism — most people underestimate how much they need.
THE SCIENCE BEHIND IT
How your targets are calculated
Calories: We use the Mifflin-St Jeor equation — the most validated method for estimating resting metabolic rate — adjusted for your activity level and goal. Fat loss targets a 300–500 calorie deficit. Muscle gain targets a 200–300 calorie surplus.
Protein: Set at 0.75–1g per pound of body weight for fat loss and muscle building goals. This is the evidence-based range for preserving and building lean mass. Higher protein also keeps you fuller longer.
Carbohydrates: 40–50% of remaining calories after protein is accounted for. Timed around your workouts when applicable — carbs fuel performance and support recovery.
Vegetables: 200–400g per day as a separate target, not counted toward carbs. Vegetables provide fiber, micronutrients, and volume without meaningfully impacting your macro budget.
Water: 0.55 oz per pound of body weight as a base, adjusted upward for fat loss, intense training, and high activity levels.
⚖️ A kitchen scale is a game changer
MacroMap works without one — we use hand portions as a fallback. But a kitchen scale (available for $12–20 on Amazon) unlocks a fundamentally more accurate experience.
The reason: food weights are deceptive. "A handful of rice" can vary by 50%. Chicken breast shrinks ~15% when cooked. Peanut butter is easy to over-pour by 100 calories without noticing. A scale removes the guesswork entirely — you weigh it, you know exactly what you're eating.
If you're serious about your goal, a scale is the single highest-leverage $15 you can spend.
WHY NOT JUST USE MYFITNESSPAL?
MYFITNESSPAL
MACROMAP
Log food after you eat it
Know what to eat before you eat it
Barcode scanning every meal
Set it once, follow it all week
Generic meal suggestions
Built around foods you actually eat
$19.99/month
Free during pilot
🎉 Free during our pilot
MacroMap is currently in pilot with a select group. Access is free while we gather feedback. A one-time fee of $4.99 will apply at launch.
DISCLAIMER & TERMS OF USE
MacroMap provides general nutrition information only using publicly available scientific formulas — specifically the Mifflin-St Jeor equation for calorie estimation and established evidence-based protein guidelines. It is not medical advice and is not a substitute for guidance from a registered dietitian, physician, or other qualified healthcare professional.
MacroMap is not intended to diagnose, treat, cure, or prevent any disease or health condition. Results are estimates based on self-reported data and publicly available nutrition science — individual needs vary significantly. Please consult your primary care provider or a registered dietitian before making significant changes to your diet, especially if you have any existing medical condition, take medication, or have specific health goals.
Privacy: MacroMap does not store any of your information on a server — we have no database, no account system, and no way to see or retrieve your data. If you choose to save your stats for faster future plans, they live only in your browser on this device. We never see them, and you can delete them anytime from the splash screen.
ℹ️ Note for pregnant or breastfeeding users
MacroMap's calculations are designed for non-pregnant adults. If you are pregnant or breastfeeding, your nutritional needs are significantly different and we strongly recommend consulting your OB-GYN, midwife, or a registered dietitian before using this tool.
For reference, the following are publicly available guidelines from the National Institutes of Health (NIH) and American College of Obstetricians and Gynecologists (ACOG) — these are not reflected in MacroMap's outputs:
Pregnancy: An additional ~300–340 calories/day in the second trimester and ~450 calories/day in the third trimester above pre-pregnancy needs. Protein needs increase to ~71g/day. Key nutrients include folate (600mcg/day), iron (27mg/day), and calcium (1,000mg/day). Source: NIH Office of Dietary Supplements; ACOG Practice Bulletin.
Breastfeeding: An additional ~400–500 calories/day above pre-pregnancy needs. Protein needs increase to ~71g/day. Hydration needs increase significantly — approximately 16 extra oz (500ml) per day. Source: NIH Office of Dietary Supplements; Academy of Nutrition and Dietetics.
These figures are informational only. Individual needs vary. Please work with your healthcare provider for personalized guidance.
MacroMap
STEP 1 OF 7
Your body stats
Used to calculate your baseline. Stays on your device only.
Used only for the metabolic rate calculation
ft
in
Save my stats on this device
Skip re-entering these next time. Stored only in your browser — never on a server.
MacroMap
STEP 2 OF 7
Goal & daily lifestyle
First, what are you working toward?
Lose fat
Reduce body fat while keeping muscle
Build muscle
Gain strength and lean mass
Maintain
Steady weight, more energy
Performance
Fuel for training & competition
HOW ACTIVE IS YOUR DAY — NOT COUNTING WORKOUTS?
A construction worker and a desk worker who both do CrossFit have very different calorie needs. Pick what best describes your job and daily life outside of exercise.
Desk job / mostly sitting
Office work, driving, little movement outside of planned exercise
Lightly active day
Some walking and standing — teacher, retail, stay-at-home parent with young kids
Moderately active day
On your feet most of the day — nurse, server, delivery, childcare
Physically demanding day
Construction, landscaping, warehouse, manual labor — moving all day
MacroMap
STEP 3 OF 7
Your workouts
Workout type and timing affects how your carbs and protein are distributed across the day. A 5am fasted session fuels very differently than an evening ride.
WORKOUT TYPE — select all that apply
CrossFit / HIIT
High intensity, mixed
Strength / lifting
Barbell, dumbbell, machines
Cycling / Peloton
Bike, spin, road cycling
Running
Road, trail, treadmill
Yoga / Pilates
Flexibility and core
Swimming
Laps, open water
Team sports
Basketball, soccer, etc.
Walking / hiking
Low intensity, steady
WHEN DO YOU TYPICALLY WORK OUT?
Early morning
Before 7am, often fasted
Mid-morning
7am–11am, after breakfast
Midday
Around lunch hour
Afternoon
1pm–5pm
Evening
After work, 5pm+
It varies
No consistent time
DURATION & FREQUENCY
I don't currently work out
MacroMap
STEP 4 OF 7
Your food preferences
Select everything you eat or cook with. If a food isn't selected here, it won't be available in your meal builder or measurement reference later. Can't find something? Use the text field under each section.
PROTEINS
EGGS & DAIRY
Eggs
Egg whites
Greek yogurt
Cottage cheese
Cheese sticks
CHICKEN
Chicken breast
Chicken thighs
Chicken drumsticks
Rotisserie chicken
Ground chicken
BEEF
Ground beef (lean)
Ground beef (80/20)
Steak — sirloin
Steak — ribeye
Steak — flank/skirt
Bison
PORK
Pork tenderloin
Pork chops
Ground pork
Bacon
TURKEY
Turkey breast
Ground turkey
Turkey meatballs
Deli turkey
Deli ham
FISH & SEAFOOD
Salmon
Tuna (canned)
Tuna steak
Tilapia
Cod
Mahi mahi
Halibut
Shrimp
Scallops
Crab
PLANT-BASED
Tofu
Tempeh
Edamame
Lentils
Chickpeas
Black beans
SUPPLEMENTS & OTHER
Protein powder
Chia seeds
Lamb
Venison
Not finding what you eat? Type anything here — any cuisine, any culture.
CONDIMENTS & EXTRAS
Peanut butter
Almond butter
Jelly / jam
Butter
Olive oil
Hot sauce
Soy sauce
Dark chocolate
Coffee
Tea
Whole milk
2% milk
1% milk
Skim milk
Balsamic vinaigrette
Ranch
French
Caesar
Thousand Island
Italian
Honey mustard
Greek
Apple cider vinegar
Lemon juice
CARBS & GRAINS
RICE
White rice
Brown rice
Jasmine rice
Basmati rice
BREAD & WRAPS
Sourdough
Whole wheat bread
Tortillas
Naan
Pita
POTATOES & ROOTS
Sweet potato
White potato
Mashed potatoes
Cassava
Taro
Plantains
OTHER GRAINS & NOODLES
Oats
Quinoa
Farro
Pasta
Soba noodles
Rice noodles
Corn
Popcorn
Separate multiple items with a comma.
FRUITS
Fruits contribute meaningful carbs — a banana is ~27g, grapes ~26g per cup. Tracked separately so your plan accounts for them accurately.
BERRIES
Strawberries
Blueberries
Mixed berries
Cherries
TROPICAL & STONE FRUIT
Banana
Mango
Pineapple
Watermelon
Peach
Kiwi
EVERYDAY FRUIT
Apple
Pear
Oranges
Grapes
VEGETABLES
LEAFY GREENS
Spinach
Kale
Mixed greens
Bok choy
Cabbage
CRUCIFEROUS
Broccoli
Brussels sprouts
Cauliflower
OTHER VEGETABLES
Asparagus
Green beans
Zucchini
Bell peppers
Mushrooms
Onion
Tomatoes
Carrots
Cucumber
Eggplant
Frozen mixed veggies
Avocado
Separate multiple items with a comma. Or skip selections and describe your diet in the next step — both work.
MacroMap
STEP 5 OF 7
Your eating habits
A few quick questions to calibrate your plan around your real lifestyle.
DO YOU EAT BREAKFAST?
Every day
Breakfast is part of my routine
Sometimes
Depends on the day
I skip it
Not a breakfast person
Just coffee
Coffee is breakfast
WHICH MEAL IS TYPICALLY YOUR BIGGEST?
Breakfast
Big start to the day
Lunch
Midday is my main meal
Dinner
Evening is when I eat most
About equal
Pretty consistent throughout
HOW WOULD YOU DESCRIBE YOUR CURRENT EATING?
Pretty healthy
I eat well most of the time
Mixed
Some good days, some bad
Mostly convenience
Whatever is quick or easy
Very social
Lots of eating out and events
MacroMap
STEP 6 OF 7
Your lifestyle
These shape how the plan is structured — not the macro totals.
MEAL PREP
Meal prep breakfasts & lunches
Get 5-day batch quantities for Sunday prep
SNACKS — toggle off any you want to skip
Morning snack
Between breakfast and lunch
Afternoon snack
Between lunch and dinner
After-dinner treat
Something sweet to close the day
TOOLS
I have a kitchen scale
With scale: gram weights. Without: palm, fist & cup measures
MacroMap
STEP 7 OF 7
Looks right?
Review before we build your plan.
Age / Sex
Height / Weight
Goal
Activity
Workouts
Workout time
Proteins
Carbs
Veg & fruit
Meal prep
Snacks
Kitchen scale
Restrictions
Building your plan
Sending your info to the nutrition engine...
Calculating calories
Structuring meals
Personalizing foods
Building reference
MacroMap
YOUR MACRO ROADMAP
–
protein (g)
–
carbs (g)
–
veg (g)
TARGETS PER MEAL
What to hit at each meal
Use the meal builder below to mix and match your foods to reach these numbers.
Meal
Protein
Carbs
Veg
💧
–
oz / day
Your workout fueling strategy
MEAL BUILDER
Pick a meal, choose which foods you want in it today, and tap Build. You'll get exact portions to hit your macro target. Swap foods anytime.
MY MEALS
Your saved meal combos. Add more from the builder above.
MEASUREMENT REFERENCE
Select which of your foods to show:
Your foods — raw vs. cooked
Amounts change significantly when cooked. Weigh proteins and grains for accuracy.