Macro Pro is a structured nutrition planning tool built on established metabolic equations and current sports nutrition guidelines. It calculates your energy expenditure using validated models, then translates that into a practical calorie and macronutrient target aligned to your selected goal.
The numbers provided are your starting framework. Real progress is driven by measured feedback. Your body responds to real-world variables such as adherence, stress, sleep, and training intensity.
Macro Pro is designed to work alongside Check-In Pro, your structured self-assessment and accountability system.
Use the Check-In Pro app to monitor bodyweight, training performance, nutritional adherence, and key lifestyle markers. When you review objective data consistently, adjustments become precise and progress becomes predictable.
Calculate accurately. Eat intentionally. Adjust deliberately.
Meal plan generation requires calculated macro targets. Supported range is 1,500 kcal (male) or 1,200 kcal (female) up to 6,000 kcal. For targets outside this range contact [email protected] for coaching support.
Your generated meal plan is a personalised daily structure built to your exact macro targets. It is designed to be followed consistently for a minimum of two weeks and up to six weeks before recalibrating. Consistency over that period is what produces meaningful, measurable results.
Select your preferred foods for each meal. The engine will calculate exact portions to match your macro targets. Or tap Use Default Plan to generate instantly.
Meal 4 (if your targets require it) will automatically match Dinner. Snacks are generated automatically based on your calorie tier.
Check-In Pro is where the system comes to life. Log your daily behaviours, track your weight trend, monitor your habits, and review your progress week by week.
Log honestly. Review weekly. Adjust deliberately.
Open Check-In Pro →Macro Pro is provided for educational and informational purposes only and does not constitute medical advice. All outputs are estimates based on physiological models and should be treated as structured guidance. By using this tool you accept responsibility for its application.
Legal Notice, Terms & PrivacyBasal metabolic rate is calculated using the Mifflin-St Jeor equation as the default. When body fat percentage is provided, the system switches to the Katch-McArdle equation, which derives BMR from lean body mass and is validated for athletic populations.
Both equations produce population-level estimates. Individual BMR can vary ±10–15% from any predicted value due to genetics, hormonal status, and adaptive thermogenesis.
NEAT is estimated using a step-based activity multiplier (1.2–1.9) correlated to average daily step counts. This anchors the multiplier to an objective, measurable behaviour rather than subjective lifestyle labels.
EAT is calculated independently using MET values adjusted by a training density factor (0.50–0.85) to account for rest periods within sessions. This prevents the overestimation common in standard MET-only calculations.
TEF is estimated using established macronutrient-specific rates — 25% for protein, 10% for carbohydrates, and 2% for fat — applied to the estimated macro distribution at calculation time. Actual TEF may vary slightly from the generated meal plan's macro split, typically within 15–70 kcal across the full calorie range of this system. This variance is within normal food weighing and preparation error margins.
Protein is set at 1.8 g/kg for muscle gain below 3,000 kcal, stepping to 2.0 g/kg at 3,000 kcal and 2.4 g/kg at 4,000 kcal. For fat loss, 2.2 g/kg is applied to preserve lean mass during a deficit. These values sit within the ISSN's evidence-based range of 1.6–2.4 g/kg for resistance-trained athletes.
When body fat is provided, protein is calculated from lean body mass using the Helms/Aragon standard (2.6 g/kg LBM for fat loss, 2.2 g/kg for muscle gain), which is more precise for athletes with higher body fat percentages.
Weight change projections use a bifurcated model. Fat loss follows the Wishnofsky constant of 7,700 kcal per kg of adipose tissue. Muscle gain projections apply a simplified Forbes partition model to estimate the lean-to-fat ratio of weight gained, constrained by evidence-based accrual caps by training age.
Projected values represent expected population trends, not individual guarantees. Water, glycogen, and hormonal shifts routinely cause scale weight to deviate from predicted values week to week.
For individuals without a body fat input where BMI is at or above 30, protein and macro targets are calculated from an adjusted bodyweight — the midpoint between ideal bodyweight and actual bodyweight, weighted at 25% toward actual. This prevents proportionally high macro targets that do not reflect functional lean tissue mass.
The meal plan is constructed by a constraint-based solver that scales a structured food template to match calculated macro targets. Foods are selected from a curated database using USDA FDC values with Australian market adjustments where applicable.
The solver prioritises protein first, fat second, and carbohydrates last — reflecting the hierarchy used in evidence-based meal planning for body composition goals. Meal volumes are designed to remain balanced across main meals within approximately 200 kcal of each other.
The generator supports targets from approximately 1,200 kcal (female floor) and 1,500 kcal (male floor) up to approximately 5,500 kcal. Targets outside this range will not generate a plan.
All equations produce estimates based on population averages. Individuals with atypical hormonal profiles, metabolic adaptations from prolonged dieting, or specific medical conditions may respond differently than predicted.
Food database values represent typical prepared weights and standard cooking methods. Actual macronutrient content varies with cooking technique, sourcing, and product variation.
This tool does not constitute medical or dietetic advice. Targets should be treated as a structured starting point and adjusted based on real-world feedback over a minimum of 2–4 weeks.
The information contained in this tool is provided for educational and informational purposes only. The purpose of this system is to explain the structure and reasoning behind a nutrition planning approach designed to estimate calorie requirements, allocate macronutrients, and support informed decision-making around diet and lifestyle.
This tool does not provide medical advice, diagnosis, or treatment. UNCOMMON Coaching Systems and its associated tools are not operated by medical professionals and nothing within this system should be interpreted as a substitute for professional medical guidance. Individuals with existing medical conditions, metabolic disorders, injuries, eating disorders, or other health concerns should consult a qualified healthcare professional before making significant changes to diet, exercise, supplementation, or lifestyle practices.
The nutritional calculations, calorie targets, macronutrient allocations, and other quantitative outputs generated by Macro Pro are estimates derived from commonly accepted physiological models. These models rely on predictive equations and assumptions related to human metabolism, activity levels, and energy expenditure. Because individual physiology varies significantly between people, the outputs generated by these methods cannot guarantee precise results or identical outcomes for every individual. Actual energy expenditure, metabolic responses, and body composition changes may differ from calculated estimates.
By choosing to use Macro Pro and any associated tools, the user acknowledges that all decisions regarding diet, training, supplementation, or lifestyle practices are undertaken voluntarily and at their own discretion. UNCOMMON Coaching Systems and any associated entities shall not be held liable for any injuries, health complications, adverse outcomes, or damages that may result from the use or misuse of this system.
The user accepts full responsibility for monitoring their own health, wellbeing, and physical condition while applying any nutrition or lifestyle strategies generated by this system. If unusual symptoms, health concerns, or medical issues arise, the user should immediately discontinue and seek professional medical advice.
All content contained within this system, including written material, system frameworks, methodologies, calculations, terminology, and instructional structures, is the intellectual property of UNCOMMON Coaching Systems. This includes the proprietary system architecture, decision frameworks, nutritional calculation methods, and the overall system structure used to estimate and adjust nutrition strategies.
All associated software tools, calculators, applications, algorithms, interfaces, and related digital implementations — including but not limited to Macro Pro, Check-In Pro, and any future tools derived from the same methodology — are protected intellectual property. The design, structure, and underlying methodology of these systems are proprietary and may not be copied, replicated, reverse-engineered, distributed, or used to create derivative products without explicit written permission from UNCOMMON Coaching Systems.
Access to this tool grants the user a limited, non-transferable licence to use the system for personal purposes only. Ownership of all intellectual property remains with UNCOMMON Coaching Systems. Commercial use, reproduction, redistribution, or repackaging of the material contained in this system without written permission is strictly prohibited.
By accessing or using this tool and any associated systems, the user acknowledges that they have read, understood, and agreed to the terms described in this legal notice.
Last updated: March 2026
UNCOMMON Coaching Systems operates Macro Pro and is committed to protecting the privacy of individuals who use this tool. This policy explains what personal information is collected, how it is used, and how it is handled. By using Macro Pro you consent to the practices described in this policy.
Information We Collect
When you use Macro Pro, the following information may be collected: first name, last name, email address, gender, age, bodyweight, height, body fat percentage, activity level, training details, and nutrition goal. This information is entered voluntarily by you to generate personalised nutrition targets and meal plans.
How We Use Your Information
Your information is used solely to generate and deliver personalised nutrition calculations and meal plans. Submission data is received by UNCOMMON Coaching Systems via secure third-party services including Netlify Forms, EmailJS, and Google Apps Script. This information is used for service delivery and coaching purposes only. Your data is not sold, shared with third parties for marketing purposes, or used for any purpose other than providing and improving this service.
Third-Party Services
This tool currently uses the following third-party services to operate: Netlify (form submissions and hosting), EmailJS (email delivery), and Google Apps Script via Gmail (coach notifications). Each of these services operates under their own privacy policies. In future, Google Analytics may be added to monitor usage patterns. This policy will be updated if that occurs.
Data Retention
Submission data received by UNCOMMON Coaching Systems is retained for a period of seven years in accordance with professional record-keeping obligations applicable to nutrition coaching services in Australia. After this period, data is securely deleted.
Cookies and Tracking
Macro Pro does not currently use cookies or tracking technologies. Form values are stored locally in your browser using localStorage to improve your experience. This data remains on your device and is not transmitted to any server.
Age Restriction
This service is intended for individuals aged 16 years and over. By using Macro Pro you confirm that you are at least 16 years of age. UNCOMMON Coaching Systems does not knowingly collect personal information from individuals under the age of 16. If you believe a person under 16 has submitted information through this tool, please contact us so it can be removed.
Your Rights
Under the Australian Privacy Act 1988 and, where applicable, the General Data Protection Regulation (GDPR) for users located in the European Union, you have the right to request access to the personal information held about you, request correction of inaccurate information, and request deletion of your data subject to any applicable retention obligations. To exercise any of these rights, please contact us at the email address below.
Contact
For any privacy-related enquiries, requests, or concerns, please contact UNCOMMON Coaching Systems at [email protected].