Free Nutrition Check
Get Your Macro Targets
Enter your stats, training volume, and current intake. Get macronutrient recommendations aligned with your training demands and body composition goals. Built on metabolic principles, not Instagram fads.
Macro targets in three minutes
Enter Your Stats
Height, weight, body fat estimate (optional), age, sex. The calculator uses these for your metabolic baseline.
Add Training Context
Training frequency, intensity, session duration, and primary goal. The tool adjusts macros for your actual energy demands, not textbook averages.
Get Your Targets
Protein, carbohydrate, and fat targets in grams. Caloric range. Meal timing guidance. All customized to your profile.
Numbers you can eat by
Macro Targets in Grams
Not percentages -- grams per day. Protein, carbohydrates, and fats calculated for your lean mass, activity level, and primary goal.
Goal-Specific Adjustments
Muscle gain, fat loss, recomposition, and maintenance each have different macro ratios. The tool sets your numbers for your stated goal.
Training-Aware Calculations
A lifter training 5x per week needs different nutrition than someone training 3x. Volume, intensity, and session length all factor into the calculation.
Metabolic Baseline
Your estimated TDEE (total daily energy expenditure) calculated from multiple validated formulas, averaged for accuracy. Not a single equation guess.
Ready to dial in your nutrition?
3 minutes. No login. Macro targets in grams.
Common questions
Is this just another TDEE calculator?
It starts with TDEE but goes further. Most calculators give you a single calorie number. This tool gives you specific macro targets in grams, adjusted for your training demands, and recommends meal timing based on your schedule.
Which formula do you use?
The tool averages outputs from Mifflin-St Jeor, Katch-McArdle (if body fat is provided), and Cunningham equations. Using multiple validated formulas reduces individual error.
Should I weigh food or estimate?
Weigh for the first 2-4 weeks until you can estimate portions accurately. After that, most people can eyeball within 10-15% accuracy, which is sufficient for steady progress.
What about supplements?
The tool focuses on whole food macronutrient targets. Supplementation is context-dependent and best addressed in a full coaching relationship where your bloodwork and training response are monitored.
How is this different from the full assessment?
The free tool gives you macro targets based on self-reported data. The full AKMI assessment includes nutrition protocol design that integrates with your structural programming, recovery demands, and long-term periodization. Macro targets are just the starting point.
Want a full nutrition protocol?
The Nutrition Check gives you macro targets. The full AKMI assessment integrates nutrition with your structural programming, periodizes your intake across training phases, and adjusts based on your actual body composition response.