Macro Calculator

The macro calculator is the first flexible nutrition tool of it’s kind. We developed it to be the most comprehensive and easy to use fitness calculator for people tracking their nutritional intake, taking away the guess work. 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:

Gender:

Male Female

System:

Imperial Metric

Height:

ft in

Weight:

lbs

Formula:

Body Composition ( checked by default for best results! )

How would you describe your normal daily activities?

Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)

Lightly Active: 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 per day do you exercise (cardio & weight lifting combined)?

How intense is your exercise?

Light: I can hold a conversation while working out and do not break a sweet.

Moderate: I am breathing hard and challenge myself.

Difficult: I always break a sweat 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!

CHOOSE ONE OF THE OPTIONS BELOW

Please choose ONE of the options below as your main goal before moving onto the next step. Once you’ve chosen your main goal scroll down to see the recommended calorie levels suggested by our calculator!

FAT LOSS

SUGGESTED CALORIE DEFICIT 15% DECREASE IN CALORIES
AGGRESSIVE CALORIE DEFICIT 20% DECREASE IN CALORIES

MUSCLE GAIN

CAUTIOUS CALORIE SURPLUS 5% INCREASE IN CALORIES
SUGGESTED CALORIE SURPLUS 10% INCREASE IN CALORIES

MAINTENANCE

MAINTENANCE CALORIES ( MAINTAIN YOUR CURRENT WEIGHT )

Fat loss

1797

Calories/Day

Maintain

2246

Calories/Day

Muscle Gain

2471

Calories/Day

Custom

Calories/Day

Choose Plans

Protein
(4 calories per gram)

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

Fat
(9 calories per gram)

.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

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.

IMPORTANT

Please click the ‘Calculate’ button below before entering your details in the form. This allows our calculator to calculate the macros necessary for your specific goals.

COMPLETE

	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