Checking your session
Your numbers and your saved blocks live on your account, so they are waiting for you on any device you sign in from.
It takes a minute. You will get an email to confirm it is really you, and the tool opens as soon as you click the link in it.
A confirmation email is on its way to . Click the link in it and the tool will open. Until then the tool stays shut.
If it is not there in a minute, look in your spam or junk folder. It is sent by Netlify on behalf of Built by Bean, so it can land there the first time.
Put in the email address on your account and you will get a link to choose a new password.
At least 8 characters. You will be signed in as soon as it is saved.
A Built by Bean tool
Most people guess. This gives you the real math: what you burn at rest, what your lifting and cardio actually add, and the exact calories and macros for maintaining, leaning out, or building. Then it hands you a day of food that hits them, and the grocery list to go with it.
A straight-line projection at 3,500 calories per pound. Real bodies are lumpier than that: water, sleep and hormones move the scale week to week. It is the direction that matters.
Portions are grams as the food hits your plate, cooked, not raw. Don't like something? Hit the ⇆ beside it and you'll get a different food that fits the same macros.
None of these are required. Food and training do the heavy lifting; this is what is left over.
The hard part is the next twelve weeks: the program that matches these calories, the check-ins, and someone adjusting it when the scale does something you didn't expect. That's what I do.
This is an estimate, not a diagnosis. Every calorie formula predicts an average. Yours may sit 200-300 calories either side of what this says. Use these numbers as a starting point, track your weight and your lifts for three weeks, and adjust from what actually happens.
Not medical or dietetic advice. The Macro Method is a general fitness and nutrition tool. It is not a substitute for care from a doctor, registered dietitian, or other qualified professional, and it does not diagnose, treat, or prevent any condition.
Talk to your doctor first if you are pregnant or breastfeeding, under 18, over 65, managing diabetes, thyroid, kidney, heart or digestive conditions, taking medication that affects appetite or metabolism, or recovering from injury or surgery. Anyone with a history of disordered eating should work these numbers out with a clinician rather than a calculator; if this tool makes food feel stressful, stop using it and reach out to someone you trust.
Supplements are not medicines and are not regulated like them. Anything suggested here is general information, not a prescription. Look for third-party testing (NSF Certified for Sport or Informed Sport), and check with your doctor or pharmacist before adding anything if you take medication, are pregnant or breastfeeding, or manage a medical condition.
What is stored, and where. Your account holds your first name, your last name, your email address, and your answer to whether you are on a Built by Bean program. Once you are signed in, the numbers you save and the training blocks you save on the Programs tab are kept on this site's server against your account. That is how they reach you on your phone after you saved them on a laptop, and that is the whole list. None of it is sold, and none of it is shared with anyone outside Built by Bean. A copy of your numbers and blocks is also kept in your own browser so the tool still works if your connection drops, and the Clear saved info button under the form wipes that copy. To have your account and everything stored against it deleted, email builtbybeann@gmail.com and it will be removed.
Ownership. The Macro Method, its calculation model, food database and all associated materials are the property of Built by Bean. Licensed to you for personal use only. Redistribution, resale, republishing, reverse-engineering, or use of this tool or its outputs in any competing product or coaching service is not permitted without written permission.
Estimate only
Paste a training week and this works out roughly what it costs you. It is kept on its own page on purpose: nothing here changes your calorie target unless you decide it looks right and press the button at the bottom.
Calorie burn estimates are the shakiest number in fitness. This one comes from published MET values, which are population averages. Two people the same weight doing the same session can differ by 20% or more, and wearables are not better at this than a formula, they are just more confident about it.
It assumes a working effort on the lifts, and it estimates your session length from the set count rather than knowing it. If you rest longer, push harder, or your sessions run shorter than it thinks, the number moves.
Treat it as a starting point, not a measurement. What your scale does over three weeks tells you more than any of this.
This fills in the lifting and cardio sections on the Calculator tab. You can change any of it afterwards, and if it looks wrong, just ignore this page.
Your training history
Save each program with the numbers you were eating at the time. Months later you can look back and see exactly what you were doing when things were working, which is the part almost everybody forgets.
Your blocks are saved on your account, so they show up on any device you sign in from, and clearing your browsing data will not wipe them. Nobody else can see them. A backup is still worth having if you want a copy of your own, outside the account.
Form and technique
Short clips for the lifts that are easiest to get wrong. If something in your program points at one of these, watch it before you load the bar rather than after.
More going up all the time. If there is a movement you want filmed, tell me at your next check in.
Coaching with Bean
The calculator gives you a number. What it cannot give you is a program written for your week, or someone who changes it when the scale does something you did not expect. That is the part I do.
1:1 coaching starts at $79 for a four week custom program, written for you. Premade programs start at $19 and are yours to keep.
Booking a call is $20, and that $20 comes off your first program if you go ahead. So if we end up working together, the call was free.
In four week blocks. I write you a program built around your week, your gym and whatever else you already do, and it comes with a nutrition framework that has your numbers in it.
At the end of week two we check in and course correct. At the end of week four you fill in the feedback form at the back of your program, and that is what the next block gets built from. Your working weights, what felt good, what did not, and what life threw at you. Nothing gets copied forward without your input.
One block is four weeks, and that is the commitment. Month by month after that. You are not locked into six months of anything.
Once your program has been written and sent, it is not refundable, and deposits are not refundable either. That is not me being difficult. It is a document built specifically for you, and once it is in your hands I cannot un-give it.
Which is exactly why the call exists. Ask me everything you need to before you commit, and if it is not the right fit I will say so.
Twice a block as a minimum: mid block and end of block. Some people want both as calls, some would rather send a long message and get a long one back. Tell me which you are and I will work that way.
Check-ins get booked through the link below. Fair warning, Saturday slots go fast. If nothing works I can usually open an earlier Tuesday.
Within 24 to 48 hours, depending on which program you are on. Not at 2am, and not always the same day, but you will not be left hanging for a week wondering whether I saw it.
Yes, and I would rather you did. A movement that feels wrong, a machine your gym does not have, a week that went sideways, a question about your protein. I would much rather hear about it on Tuesday than at the check-in when you have already trained around it for ten days.
Form videos too. Film from the side, send it over, I send notes back.
All levels and all abilities. I have written for people who had never touched a barbell and for people who have coached others, and the program gets built to meet you where you actually are.
Premade programs are instant. You can have one today. 1:1 depends on my current capacity, because there are only so many people I can write for properly at once. If I am full I will tell you straight and give you a realistic timeline rather than taking your money and making you wait.
Then the program does not use it. I have written for a full commercial gym, a home setup with a rack and a Smith machine, a campus gym, and for someone with no kitchen and no gym at all. The program gets built around what you actually have access to, not around what would be ideal.
If something is missing once we are already running, message me and I will give you the swap. Do not just skip the movement and hope.
No. Week one of any block has no prescribed weights on purpose, because you are finding them. You work up, you find the weight where the last two reps are honest work but still clean, and you write it down. That number is what the rest of the block is built on.
If you are experienced, I am not going to teach you how to squat. You get the structure and the progression, and we spend the check-ins on the things that actually need attention.
For about two weeks, yes, and then mostly no. It is calibration, not a life sentence. You weigh and log so your eye learns what your targets actually look like on your plates, and after that the scale mostly retires.
What you get is not a rigid meal plan telling you to eat chicken at 6pm on a Tuesday. It is your numbers, the foods to build them from, and a few ways to structure your eating so hitting them is easy. You bring the consistency.
Learn the difference between an ache and a pinch. A dull, general ache can usually train, and often improves once you are warm. A sharp catch, a pinch, or a click with pain means stop that movement and tell me which movement, which rep, and what it felt like. We swap it. You do not push through it.
If you already have something going on, tell me before we start and the program gets written around it, with the swaps built in from day one.
I am a coach, not a doctor. Anything medical goes to a medical professional first, and I will work alongside whatever they tell you.
Every program I write has instructions for that, because it happens to everybody. Short on time means keep the first few compounds and leave. Bad night of sleep means drop the accessories to two sets and take ten percent off the compounds. Genuinely wrecked means swap the lift for a walk and go again tomorrow, and that is a coaching instruction, not permission.
A missed session is a missed session. It is a block of four weeks, not four perfect weeks.
Self contained four week programs you can run on their own or alongside whatever you are already doing, starting at $19. The Ab Builder is the one most people start with: fifteen to twenty minutes, no equipment, run after your lift and never before it.
Each comes as its own document with a how to use page, scaling for wherever you are starting from, and its own progression. They are yours to keep and repeat.
A downloaded plan cannot know that you box on Wednesdays, that your shoulder does not like overhead pressing, that you work shifts, or that week three went badly. It also never changes.
The whole point of the four week cycle is that the next block is a response to the last one. That is the part you are paying for, and it is the part a PDF cannot do.
Book the thirty minute call below. It is $20 to hold the slot, and that comes off your first program if you go ahead. So it costs you nothing if we end up working together, and if we do not, you have had half an hour of straight answers about your training.
The deposit is there because free slots get booked and not turned up to, and that time comes out of my current clients' check-ins.
Not ready for a call? Fill in the online training inquiry form instead, or email me at builtbybeann@gmail.com with anything this page has not answered.
The $20 comes straight off your first program if you decide to go ahead, so it costs you nothing if we end up working together. We go through where you are now, what you have already tried, and what I would put you on.
Book your call → Current clientsYour regular sit down. Bring your feedback form and the working weights you landed on, and we build the next block from it.
Pick a time → Rather not talk yetFill this in instead and I will come back to you with what I would put you on and what it costs.
Open the form →Coaching and the standalone programs are all on one page. Have a look and pick the one that fits where you are right now.