Lose fat.
Build strength.
Feel confident.
Practical training and nutrition guidance for real people. Start with a free calorie and macro estimate for your goal.
No payment required. First name and email unlock your results.
Your body.
Your starting point.
Get your estimated maintenance calories, a starting calorie target for your goal, and a daily protein, carb, and fat breakdown. Answer a few questions below, then enter your first name and email to see your results.
First name and email required to unlock results. No payment. Your body measurements stay in your browser.
A smarter next step.
Your daily macro starting point
A general starting split based on your goal calories—not a personalized meal plan.
Put your starting point to work.
Use these numbers to guide your meals, rather than chasing perfect daily totals. Watch your average weight trend, energy, and training over the next few weeks to see whether your starting estimate fits you.
Want help turning these numbers into a plan you can stick to?
Explore coaching with Fabrizio around your goals, schedule, and experience.
Apply for coaching →Optional. Your calculator results are yours to use.
These are estimates, not a precise prescription or a promised weight change. Activity and individual needs can shift the result. Review your average weight trend, energy, and training over a few weeks rather than reacting to a single day.
How this estimate works
Mifflin–St Jeor resting-energy equation, multiplied by a rough activity factor (1.2, 1.375, 1.55, or 1.725). Fat-loss starting targets use 10% below estimated maintenance; weight-gain targets use 5% above. These goal adjustments are conservative site defaults, not part of the original research equation. Outputs are rounded to 50 calories to avoid false precision. Macro estimates use a general split of 25% protein, 45% carbohydrate, and 30% fat, within adult acceptable macronutrient distribution ranges. This is a site default, not an individualized optimal split. Protein and carbohydrate use 4 calories per gram; fat uses 9. Grams are rounded, so totals may differ slightly. Macro targets are withheld when a fat-loss target is withheld.
Weight-loss targets are withheld for a BMI below 18.5 or a target below this tool’s conservative 1,500-calorie cutoff. BMI is only a screening measure; these limits do not establish that a target is suitable for everyone.
Original equation research ↗ · Macronutrient reference ranges ↗ · NIH weight-management resource ↗A starting point is helpful.
Support makes it personal.
Want help fitting training and nutrition into your life? Explore coaching around your goals, schedule, and experience.
Your goals.
Talk through what you want to change and where you’re starting.
Your real-life routine.
Discuss your available time, training experience, and the obstacles you face.
Your next step.
Find out whether working with Fabrizio is the right fit for you.
A short application, then a conversation. No payment to apply. Inclusions and pricing will be discussed before enrollment.
Prefer to train independently?
Hi, I’m Fabrizio.
Your next step matters.
I’m a certified personal trainer, strength and conditioning coach, and nutrition coach. I’ve been an athlete for most of my life, growing up with football, wrestling, jiu-jitsu, and Muay Thai—and I’m still an active athlete today. My goal is to help you find a clear way forward in your own training.
Meet Fabrizio ↗Real experiences.
Shared in their own words.
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A few things to know.
What will the calculator give me?
An estimated maintenance intake, a calorie starting target for your goal, and a simple protein, carbohydrate, and fat breakdown. Where a fat-loss target falls outside this tool’s limits, we show maintenance only and recommend individual guidance.
Why do you ask for my email?
Your first name and email register your calculator signup. Results appear on-screen immediately after signup. Promotional emails are optional, and your body measurements stay in your browser.
Do I need coaching to use my results?
No. Your results are free to use. Coaching is an optional next step if you want personal support.
Are results guaranteed?
No. These are starting estimates. Your individual needs and progress will vary.