Only for girls
The Macro Calculator
Calories and a protein, fat and carb balance worked out for your body, your activity level and your goal.
Personal. Evidence-based. Effective.
The formula
The control panel for your body
The right balance of macronutrients for your goal and your physiology.
How the calculator works490 ₽ · three calculations a day · the food guide included
The calculator knows how to say no. If your figures fall outside safe limits, or the case needs a nutrition professional, there will be no calculation and no payment.
Evidence-based approach
At its core is the Mifflin–St Jeor equation, the recognised standard for basal metabolic rate; the protein, fat and carbohydrate targets are drawn from recent systematic reviews, meta-analyses and sports nutrition research. The calculator is built for women only: the basal metabolic rate uses the female coefficient, and the macronutrient targets are set for female physiology.
Individual by design
Age, height, current and target weight, training load, everyday activity and the breastfeeding stage — every detail goes into the calculation.
Safety
The calculator will not produce a result — and payment will not be taken — in out-of-range situations: too steep a deficit, a BMI beyond the accepted limits, or any figures outside safe bounds.
No goal can outrank our first priority — your health.
On top of that, the calculator checks the proposed macronutrient ranges against the guidance of the leading nutrition and public health bodies.
Practical results
Not just figures — calories, grams and percentages — but also a timeline and advice on adjusting the deficit by how you feel.
What you get
- Your calorie and macro targets in gramsWorked out from your data, not averaged from a table.
- A safety checkCalories never drop below your basal metabolic rate, and the deficit stays inside safe ranges you can hold to over the long run.
- A comparison with WHO and EFSA normsYou can see whether your figures fall inside the international ranges.
- A timeline for your goalRoughly how long the way to your target weight will take.
- The food guideThe calculator answers how much; the guide shows which foods to get your protein, fat and carbohydrate from — and why no food is off-limits.
- Advice on the deficitWhat to change if there is no progress or you start feeling worse: fallback deficits with the macros recalculated.
Sample calculation · 30 years, 168 cm, 71 kg, target 64 kg, training 1–3 times a week
A 15% deficit, about six months to the target.
Working with the calculator, step by step
- 01 You fill in your data Age, height, weight, target weight, activity and goal.
- 02 You check and confirm A summary of what you entered — you can go back and correct it.
- 03 You pay or enter a promo code Access opens straight away: three calculations within twenty-four hours.
- 04 You get your calculation Calories, macros in grams and percentages, BMI, a timeline and our advice on holding the deficit. You can save both the result and the food guide with a single tap.
- 05 Adjusting the result Your access covers three calculations a day. After the first result you can change your inputs twice — a different target weight or activity level, say — and get a new result.
- 06 If the window closed Check the email address you used at checkout — the link to your calculation is there, and it works on any device.
My transformation
During pregnancy I gained 16 kilograms. It frightened me: I switched diets, switched training plans, threw myself from one piece of advice to the next — but nothing held, and my weight kept drifting. At 30, on a heavy deficit and under stress, I got down to 45 kilograms — my hair started falling out, I had no energy, and the number I had wanted so badly did not bring the body I wanted. I ended up skinny fat.
That was when I decided to work it out for myself and find the control panel for my body — and I found it in proper, balanced eating and in movement. Before that I spent years working as a lawyer: hundreds of documents, a habit of checking every line and of putting every new claim through the test of science, logic and objectivity. I built the macro calculator the same way — I read every piece of research I could find and worked out where a general formula can help and where a professional has to step in. I also taught the calculator to refuse the calculation outright when a person cannot see the limits of what their body can take, or when there are signs of disordered eating.
My calculator settles the question “how much protein, fat and carbohydrate do I actually need to reach my goal and get the most out of my genetics”.
This is my own path. Results depend on where you start, on your health and on how closely you follow the plan — everyone’s are different.
Education
Further training on the “Evidence-Based Nutrition” programme.
Answers
Frequently asked questions
Is this medical advice?
No. The calculation is for information and guidance, and does not replace a consultation with a doctor.
Who is the calculation not for?
- you are a man — the calculation is for women only;
- you are under 18 or over 65;
- your height is outside 140–200 cm, your weight outside 40–120 kg, or your target weight outside 40–90 kg;
- the BMI of your current weight is outside 16–35, or the BMI of your target weight outside 16–30;
- you are a professional athlete — your case needs an individual calculation from a nutrition professional;
- you want to lose more than 30 kg or gain more than 20 kg.
Separately: the calculation is not intended for pregnant women, and with chronic illness, endocrine disorders or eating disorders your diet should be set by a doctor.
Will I get a ready-made menu for my numbers?
No. The calculator works out your targets — how many calories and how much protein, fat and carbohydrate you need — and the guide explains which foods to get them from. A ready-made menu, a day-by-day plan, dish selection and portion sizes for your figures are not included.
How accurate will my numbers be?
Any set of macro targets is a hypothesis that has to be tested in practice. That is why the calculator always returns at least two options — a firmer and a gentler deficit — which between them cover the usual 10–15% margin of error in the calculation.
How do I get access to the calculator?
Pay for access (490 ₽) or enter a promo code. Access covers three calculations and lasts twenty-four hours from payment.
How long does access last?
Three calculations within twenty-four hours of payment. A personal promo code gives the same.
Which payment methods are accepted?
Russian and foreign bank cards and the Faster Payments System (SBP), through the Prodamus payment service.
The payment went through but the calculation did not open — what now?
The link also arrives by email at the address you gave at checkout: open it and access works on any device. If the email is missing, check your spam folder. Still nothing — write to hello@milastalks.com with the email or phone you paid from, and we will grant access by hand.
Will I get a receipt?
Yes. The electronic receipt required by Russian law is issued and emailed to you by the Prodamus payment system, which acts as the fiscal agent for the transaction.
My promo code does not work — what now?
Write to us at hello@milastalks.com.
Your formula is waiting
All that is left
Go to the calculatorThe calculation is intended for people without health restrictions and is advisory in nature. With chronic illness, endocrine disorders, pregnancy or other medical contraindications, please consult a doctor or a nutrition professional.