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Find My Macros
No more guessing, no more stress.
Find your macros, fuel your body right, and hit your goals.
⚠️ Important: To get your at-rest macros, make sure you select Sedentary for activity level.
**This gives you your base numbers without adding exercise — you can adjust for activity later.**
Step-by-Step Instructions
Weight – Enter your current weight (lbs or kg).
Height – Enter your height (in or cm).
Age – Enter your age in years.
Gender – Select your gender.
Activity Level – Select Sedentary to get your at-rest macros.
Goal – Choose your goal: fat loss, maintenance, or muscle gain.
For individualized macro prescriptions, therapeutic diet planning, or adjustments based on medical conditions,
we refer to our Licensed Registered Dietitian partner.
Lifted Nutrition & Fitness - Ryan O. (985) 227-9445
Use our recommended public macro calculator to generate your own targets.
During your Foundations Session, I’ll help you understand what those numbers mean and how to apply them in real life.
Now that you know your macros:
Already have your macro targets?
Book a FREE Foundations Session and
I’ll help you build a plan to apply them confidently.
Want done-for-you meals?
Check out our SHREDSKIZ Meal Preps or Membership — all recipes are built to support balanced,
goal-aligned eating.
For individualized macro calculations, therapeutic diet plans, or lab monitoring?
We proudly partner with a Licensed Registered Dietitian who provides those services independently.
Track, build sustainable habits,
and move toward your goals — consistency is just the start.
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