The calculator utilizes validated BMR and activity multipliers combined with goal-specific adjustments and Mariah's 10+ years of knowledge + experience coaching women. The calculator provides a strong starting point; we recommend tracking and adjusting your numbers with your progress.

Yes, we send the results and an optional short email series with tips and an invitation to explore coaching to take your custom macros to the next level. You can unsubscribe at any time!

No stress -just estimate as closely as possible. Your starting macros are meant to guide you, not trap you. Once you start tracking your progress, adjustments can be made based on real results.

If you follow your numbers consistently, you’ll likely start to notice changes within 1–2 weeks -in energy, digestion, and body composition. Fat loss itself can take a few weeks, depending on your metabolism and consistency.

Tracking helps you build awareness of what your body needs, but it’s not forever. Once you learn portion balance and understand your body’s cues, you can transition to a more intuitive approach. But tracking accurately and diligently will produce BEST results.

Yes, but it’s always a good idea to consult a coach for more personalization. Nutrition balance and stress management are key parts of Mariah's coaching method for women with hormone challenges.

Most free calculators use generic math. This one combines science and coaching insight from hundreds of female transformations, meaning your numbers are optimized for real-life women, not textbook examples.

No -think of your macros as a budget. You can spend your “protein, carb, and fat dollars” however you like as long as you stay close to your targets. But 'spending