Macro Calculator
Step 1: Calculate your TDEE (Daily Calories Required)
GenderMale Female
Age
Height
ft
in
cm
US Metric
Weight
lbs
Formula
Total Body Weight Lean Mass
How would you describe your daily activities?
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Light Activity: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
Light Activity: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
How many days per week do you exercise?
How many minutes do you exercise every day (cardio & weight lifting combined)?
How intense is your exercise?
Light: I can hold a conversation while working out and do not break a sweat.
Moderate: I am breathing hard and challenge myself.
Difficult: I always break a sweat every day and have an elevated heart rate. I cannot hold a conversation.
Intense: Don't talk to to me, don't look at me. I am here for a purpose and I might die today.
Moderate: I am breathing hard and challenge myself.
Difficult: I always break a sweat every day and have an elevated heart rate. I cannot hold a conversation.
Intense: Don't talk to to me, don't look at me. I am here for a purpose and I might die today.
Step 2: Choose Your Goals (and pick your intensity)
Fat Loss
Calories/Day
Maintain
Calories/Day
Bulking
Calories/Day
Custom
Calories/DayFat Loss
Suggested 15%
Aggressive 20%
Reckless 25%
Maintenance
Same as TDEE
Bulking
Cautious 5%
Text Book 10%
Aggressive 15%
Custom
Enter Your Own
Step 3: Select Your Nutrition Plan
Choose Plan
Protein
(4 calories per gram)
.8g/lb. of body weight(4 calories per gram)
.9g/lb.
1g/lb.
g/lb.
Fat
(9 calories per gram)
.8g/lb. of body weight(9 calories per gram)
.9g/lb.
1g/lb.
g/lb.
Carbs
(4 calories per gram)
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
(4 calories per gram)
Results
RMR:
TDEE:
Carbs:
Protein:
Fat:
Fiber:
Calories:
TDEE: Total Daily Energy Expenditure
RMR: Resting Metabolic Rate (calories burned at rest)
RMR: Resting Metabolic Rate (calories burned at rest)
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