Macro Calculator + Meal Plan
Find your daily target calories and macros, choose the foods you enjoy, and get a free sample meal plan, grocery checklist, and nutrition guide instantly.
Get your numbers in 60 seconds.
No guesswork. Fill in your details below to instantly calculate your recommended daily calories, protein, carbs, and fat targets.
Find your daily macros
A few quick taps. A clear starting point.
Your daily starting targets
Use these as a starting point. Follow consistently for 2–3 weeks and review your average weight, hunger and training performance with your coach.
Your free meal plan is next.
Your macros are only the beginning. Choose the foods you enjoy and get a free one-day sample plan with portions calculated around your targets, a grocery checklist, and ARC nutrition guidelines.
What fits your routine?
Which foods would you enjoy?
Select at least one food in each group. We use your selected foods to build practical portions, including the fats you choose. An eating occasion may be a smaller snack. Select a lean and a fattier protein for the full meal structure.
Prestige Protein is calculated using 20g protein, 8g carbs and 2g fat per 32.5g scoop. Check your product label; choose a food alternative if those values do not match.
This is a generalized sample, not a medically individualized plan. Avoid foods you cannot eat. Adjust these common starting choices to your preferences.
Get your free meal plan
Enter your name, email, and phone below to unlock your custom sample meal plan.
Your macros and sample meal plan are free. Enter your name, email, and phone in the form below. No ARC 30 purchase is required.
30 days of showing up for yourself.
You have your macros. You have your meals. ARC 30 gives you workouts, accountability, and people in your corner while you build consistency.
Adam explains how ARC 30 works and what your next 30 days can look like.
Lift, walk, jog, stretch, do yoga, or train at home. Choose intentional movement that fits your day.
Post your activity in the ARC 30 group or send it privately in Trainerize.
I am strong. I am courageous. I am capable. Make it yours.
Here's what your 30 days include
- A home or gym workout plan.
- Your sample meal plan and macro targets.
- Trainerize tracking and the ARC 30 community.
- Daily accountability prompts and a weekly progress review.
- A chance to win monthly prizes through participation and results.
Complete your movement, activity post, and “I am” statement to earn one daily point. Starting and finishing measurements and photos earn submission points. Combined net inches lost from waist and hips add points, including decimals. The highest verified point total wins.
Monthly prizes include an ARC shirt, a book, a month of coaching, and local gym benefits. See the final prize details and tie rules before joining.
Read ARC 30 participation and prize rules →No automatic renewal. Gym access is not included in the standard package. Local exceptions may be arranged directly with ARC.
I'm in. Join ARC 30 for $49 →After purchase, look for your Trainerize invitation and intake instructions. Your challenge is planned to start the following day. A consultation is available during your first week.
Questions? Call (317) 747-2186 or email info@arcfitnessonline.com.
General adult nutrition estimates. Pregnancy, breastfeeding, contest preparation, prescribed nutrition restrictions and substantial endurance training need individual guidance.
Numbers you can actually use.
The calculator gives you a clear starting point without giving you a giant nutrition plan you have to decode.
Daily calorie target
A practical calorie estimate based on your body stats, activity level, and current goal.
Protein, carbs & fats
A simple macro breakdown so you know what your daily intake can look like without overcomplicating food.
Your sample meal plan
A one-day sample meal plan, a grocery checklist, and ARC nutrition guidelines. Save your copy directly from this page after contact signup. Your plan is free. ARC 30 is a separate $49 challenge introduced after delivery.
Progress with ARC.
Client transformations with their actual timeframes. Individual results vary.
Use the numbers. Then adjust based on real progress.
Macro targets are estimates. Consistency, progress, hunger, performance, and lifestyle all matter. ARC Fitness can help you make the numbers practical instead of perfect.