EmBody Physique

Your Custom Macrosfor Your Goals.

For women 40+ who want a simple plan that actually fits a busy life.

The Process

How It Works

1

Get Your Macros

Fill in your details and get personalized targets in under 2 minutes.

2

Follow Them Consistently

Hit your numbers 80% of the time for the next 8 to 12 weeks.

3

Move Your Body

Walk 8,000 to 10,000 steps a day and strength train 3 to 4 times a week.

4

Watch Your Body Change

Give your body the direction it's been missing.

Calculate Your Macros

Get your personalized calorie and macro targets.

What's your goal?

Lose Weight Fat loss & toning
Gain Weight Build muscle & strength
Please enter your age
Please select your activity level
Please enter your current weight
Please enter your goal weight
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Maintenance · Moderate · Aggressive targets included

Crunching your numbers...

Calculating your personalized macro targets

Personalized for you
Your Macros

Based on your body and activity. I recommend starting with Moderate for sustainable fat loss.

Maintenance keeps your weight stable. This is your baseline — useful for diet breaks between deficit phases.
Calories
—
per day
Protein
—
grams
Carbs
—
grams
Fats
—
grams
A moderate deficit gives your body a clear signal to burn fat without killing your energy or stripping your muscle. This is where I see the best long-term results.
Calories
—
per day
Protein
—
grams
Carbs
—
grams
Fats
—
grams
An aggressive deficit speeds things up but needs more discipline. Best used for 4–6 weeks, then a maintenance break to recover.
Calories
—
per day
Protein
—
grams
Carbs
—
grams
Fats
—
grams

⚡ Your Body Breakdown

Basal Metabolic Rate (BMR)—
Total Daily Energy (TDEE)—
Maintenance
Moderate
Aggressive

🍽️ Protein Per Meal

How many meals do you eat per day?

—g
of protein per meal to hit your daily target

💧 Daily Water Intake

Recommended—

Aim for half your body weight (lbs) in ounces of water daily.

📅 Estimated Timeline

—

Now—

Based on a safe rate of 1–2 lbs per week at a moderate deficit. Results vary by individual.

📧

Check your email

Your macros and tips on how to hit them are on their way to your inbox.

These calculations provide estimated starting points based on standard formulas. Individual results may vary. Always consult with a healthcare provider before making significant changes to your diet or exercise routine.