Discover Your Macros In Less Than 25 Seconds

This easy to use macro calculator will help you find your ideal ratio of proteins, carbs & fats for maximum weight loss

 

Step 1

Demographics

Step 2

Goals

Step 3

Results

Woman
Man
Imperial (USA)
Metric
Years
Ft
In
lbs
lbs
Weight Loss (Burn Fat)
Bulking (Add Muscle)
Sedentary
? Spend Most Of The Day Sitting (Bank Teller, Desk Job)
Light Activity
? Spend A Good Part Of The Day On Your Feet (Teacher, Salesman)
Active
? Spend A Good Part Of The Day Doing Physical Activity (Waitress, Mailman)
Very Active
? Spend Most Of The Day Doing Heavy Physical Activity (Messanger, Capenter)
  • 0
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
Days
Min
Light
Moderate
Difficult
Intense

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Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now!
Age:
Age is required!
Gender:
System:
Height:
Height and weight are required!
Weight:
lbs
Formula:

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Bulking
2471
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
%
%
%
0.80 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.25 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374