Macro Calculator

Calculate Your Macros In Less Than 25 Seconds

Calculating macros is the key to success with flexible dieting.

Are you still struggling to lose fat or gain muscle on your current diet?

This easy to use macro calculator will help you find your ideal ratio of proteins, carbs & fats for maximum weight loss or muscle building. The key to macro dieting isn’t just counting macros, you have to know your ideal macronutrient ration. That’s where a good calculator comes in. Start by telling us a little about your current self. Age, height, weight, all the things that make you uniquely you. Then, we’ll need to know more about your fitness and weight loss goals. Are you looking to lose weight or gain muscle? How often are you regularly exercising and for how long?

We process all that information and customize a macro target just for you. Calculating your macros correctly is the key to jump-starting your fitness journey or pushing past your current plateau.

It’s important to note that today’s macros are just the start of your flexible dieting journey.  As you lose weight, gain muscle, and become more active you’ll need to adjust your macros accordingly. You can always come back and run your macros again, or you can take the next step by joining our Flex Ed macro coaching program or by getting a customized macro map to guide you on your flexible dieting journey.

IIFYM Transformation | Flexible Dieting | Macro Diet
IIFYM Transformation | Flexible Dieting | Macro Diet

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

Where should we send the results?






















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
CARBSPROTEINFATFIBERCALORIES
GRAMS per day280.3000 – 01121
GRAMS per meal93.4000 – 0374