Macro Calculator

Macro Calculator

To calculate your daily calorie and macro goals, simply fill out the information on my calculator below! You can also sample various diets and macro requirements to determine what works for you.

Step 1: Calculate Your TDEE (daily calories required)

Gender:

Choose your gender

 

Age:

Age is required!

Height:

ft in
cm

 

Weight:

lbs

 

Height and weight are required!

How would you describe your normal daily activities?

How intense is your excercise?

Formula:


Current Body Fat %:

How many week days per week do you exercise?

How many minutes per day do you exercise (cardio & weight lifting combined)?

 

Your BMR is: 2286 Calories/Day
Your TDEE is: 3443 Calories/Day

Step 2: Choose Your Goals (and pick your intensity)

Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
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)

Step 4: Your Results

Choose Plans
1.00 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
.40 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.
%
%
%

Be sure you first calculated your TDEE above!
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169