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Free macro calculator.
Cutting, bulking or maintaining. Get your daily protein, carbs, fat and calories, then build a week of meal prep to hit them.
Cutting · your daily macros
A solid starting point. Adjust as you go.
18+ only
PrepCart is for adults.
PrepCart is for adults. We don't work out numbers for anyone under 18. Thanks for checking us out.
Almost there
Pop in your age, height and weight.
Check the numbers: age 18 to 120, height 100 to 250 cm, weight 30 to 300 kg.
How much protein do you need?
If you lift, a common target is 1.6 to 2.2g of protein per kilo of bodyweight a day. This calculator uses 2g per kilo when you're cutting, to help hold on to muscle while calories come down, and 1.6g when you're maintaining. An 85kg lifter on a cut lands at 170g a day.
Hitting that every day is the hard part. Spreading it over three or four meals, with a protein source in each, makes it a lot easier than chasing it with shakes at 9pm.
Macros for cutting vs bulking
Cutting: calories about 15% under maintenance, protein high, fat steady, carbs take the hit. Bulking: about 10% over maintenance. Slow and steady, carbs up to fuel training. Maintaining: eat at maintenance, hit your protein, train hard.
Whichever way you're going, the number only matters if you hit it most days. Consistency beats precision.
How PrepCart turns macros into meals
Numbers are the easy bit. PrepCart takes your macros (and your partner's, if they're eating too), plans a week of meal prep around your cook days and equipment, portions every meal per person, then fills your Woolworths or Coles cart. You check it and hit checkout. See the recipes it plans with.
Questions
Is this calculator accurate?
It uses the Mifflin-St Jeor equation for resting energy, an activity multiplier, and a goal adjustment (15% under maintenance to cut, 10% over to bulk). It is a sensible starting point; your weight over three to four weeks tells you whether to adjust.
How much protein should I eat?
The calculator uses 1.6 g per kilogram of body weight to maintain and 2 g per kilogram when cutting or building muscle. Spread it across three or four meals.
What does PrepCart do with these numbers?
It plans a week of meals that land on them, sizes each portion per person, and fills your Woolworths or Coles cart with the ingredients.
Got your numbers? Now eat them.
PrepCart plans the week to your macros and fills your cart.
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