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Calorie and Macro Calculator

Optimizing your calorie and macro intake is the most important thing you can do to achieve your fitness goals... even more important than the supplements you take (which is hard for us, a supplement company, to admit).

Fill in the form below to get your macros, a meal plan, and supplement recommendations, all for free.

Calculate Your Optimal Macros and Calories


Step 1: Basic Information


Male Female




Step 2: Select Your Lifestyle

Spend Most Of the Day Sitting ie. Working on Computer, No Exercise)
Light Activity
Spend a Good Part Of The Day On Your Feet (Teacher, Real Estate)
Spend A Good Part Of The Day Doing Physical Activites (Waitress, UPS Driver)
Very Active
Spend A Good Part Of The Day Doing Heavy Physical Activites (Brick Layer, Mover)

Step 3: What's Your Goal?

Lose a lot of weight
Get Shredded
Body Recomposition
(lose a little fat gain a little muscle)
Bulk Up

Step 4: Following Any Diets? (Protein : Carbs : Fat)

(30: 40: 30)
(30: 5: 65)
The Zone
(30: 40: 30)
(Have us recommend)

Get a Personalized Meal Plan

By clicking "Download Meal Plan", you agree to Prospre's Terms of Service.

Supplement Recommendations for You

The recommendations below are tailored to your specific needs. We stand behind our products 100%, and encourage you to give them a try.

Increase your metabolic rate the ethical way with this potent blend of non-stimulant fat burners plus caffeine and synephrine. Each ingredient chosen is at its stand-alone clinical dosage and backed by reputable research studies. This Fat Burner is not based on hype, but rather actual clinical studies showing actual results.

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Getting enough protein every single day can be tough. Some days you can’t get enough, other days there are too many carbs and fats in the types of protein you have available. Our grass-fed whey protein isolate can help with that. It’s ultra-clean, low calorie, and dense in high quality grass-fed sourced whey protein. It also has the highest protein to weight ratio of any flavored protein product on the market. Taste the difference.

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100% Grass-Fed Whey Protein Concentrate is a healthy, less-processed complete protein source harvested from American grass-fed cow milk. Each serving of 100% Grass-Fed Whey Protein Concentrate delivers 24 grams of protein, 1.5 grams of natural dairy fat, and 3 grams of carbohydrates.

Since Whey Protein Concentrate does not undergo additional isolation processes, this protein source is still rich in immune boosting Immunoglobulins, cysteine, and the prebiotic Lactoferrin.

Now you can enjoy rich and creamy complete whey protein concentrate guilt free, sourced from healthy 100% grass fed cattle.

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Lean isn’t a flash and crash experience like all those other pre workouts focused towards weight loss. Instead, PreSeries Lean is expertly dosed to increase metabolic rate while also significantly increasing energy levels, endurance, total exercise performance and preventing muscle waisting. Did we mention it has a thyroid support complex?

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Increase your daily protein, carbohydrate, and fat intake without taking time out of your busy routine. Mass Gainer is the clean, 850 calorie per serving means to breaking your hard-gainer limitations. Yeah, it’s delicious too.

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CoreSeries Krill Oil is an elite health supplement extracted exclusively from an Antarctic krill species (Euphausia Superba) rich in the long-chain omega-3 fatty acids EPA and DHA. Krill oil is attached to phospholipids, instead of triglycerides (like in fish oil), permitting them to be better recognized by the body and gentler on the stomach, allowing for better assimilation into the cells.

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You haven’t tried branch chain amino acids (BCAAs) until you’ve tried this one. Loaded with 8 grams BCAAs (2:1:1), 5 grams glutamine, and coconut water extract for hydration – this is a BCAA that you’ll notice taking. For BCAA supplements dosing is everything and BCAA Glutamine does it right.

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Pre workout supplements are meant to both improve performance and recovery, yet so few get the job done. BULK was specifically designed to increase your energy levels and athletic performance while also priming your body for enhanced recovery and muscle growth. Being fully maxed on every ingredient and stacked with a potent testosterone support complex, this is truly the Lamborghini of pre workouts.

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Whether you’re a dedicated vegan or simply want to limit your daily dairy intake, Organic Vegan is a great addition. It’s packed with protein and guaranteed USDA certified organic, so you can be sure that you’re drinking a clean plant-based protein.

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Zinc and magnesium are pillar minerals for the athletic lifestyle, are you sure that your food is giving you enough? Try ZMO for our unique blend of highly bioavailable zinc, magnesium, and oyster extract to boost recovery, mood, testosterone, and general wellbeing. Formulated to be a superior replacement to ZMA.

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