Calculate Your Calories and Macros
This calculator estimates your total daily calories and macronutrient targets based on your training and your goal bodyweight — not just a generic activity-level guess. Calories and protein are calculated directly; fat and carbs are shown at a reasonable starting point, since the split between them comes down to personal preference.
Your target lean mass is assumed to equal your current lean mass — this calculator keeps you conservative by default rather than assuming muscle gain.
Now you know your numbers. The Arcos Program builds the training to match them.
Explore The Arcos Program