Run the numbers
Macro calculator
The same starting math Sema uses before a single macro gets adjusted. Everything runs in your browser.
Your numbers
Age 13 to 100.
50 to 700 lbs.
48 to 90 in.
Adjustments stay inside a sane 12–17% range. No crash deficits here.
Fill in your numbers above to see your daily targets.
Nothing is stored and nothing is sent anywhere. The math runs in your browser.
Questions about these numbers
- Is this calculator safe if I'm postpartum?
- It gives a conservative starting estimate and never applies a crash deficit. If you are newly postpartum or nursing, clear your targets with your doctor before you run them.
- Why is protein set so high?
- Protein is what lets you rebuild muscle while body composition changes. It is the single number most women under-hit, and it is the first one Sema sets in every plan.
- Will eating this much make me gain weight?
- Targets are set from your own metrics and adjusted to your goal. Rebuilding shape needs enough fuel to support training. Under-eating stalls muscle and wrecks energy.
- Is this a meal plan?
- No. It is a target set plus a sample split. A real plan gets built around your week, your training block, and your data.
Want these built around your week?
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