Macro Calculator

Although this calculator does not take into account individual variables, will not include carbohydrate cycling or specific dietary preferences, it is a great basic tool to help you get started if you do not have individual coaching.

Step 1: Calculate Your Calorie Requirements (TDEE)

Gender

Male

Female

Age

years

Height

ft in

cm

Imperial

Metric

Weight

lbs

kg

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Formula

Athletes Formula (best for lean people)

Exercise Level

Sedentary (little or no exercise, desk job) Lightly active (light exercise or sports 1-3 days/wk) Mod. active (moderate exercise or sports 3-5 days/wk) Very active (hard exercise or sports 6-7 days/wk) Extr. Active (hard daily exercise or sports & physical labor job or 2 X day training, football camp, etc.)

Current Body Fat %

Don't know your body fat percent? You can estimate using the photo below:

Calculate TDEE

Your BMR is:

Calories/Day

Your TDEE is:

Calories/Day

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Step 2: Choose Your Goals & Intensity

Fat Loss

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Calories/Day

Slow ( -250 calories )

Suggested ( -500 calories )

Reckless ( -700 calories )

Maintain

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Calories/Day

Same as TDEE

Muscle Building

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Calories/Day

Slow ( +250 calories )

Suggested ( +500 calories )

Reckless ( +700 calories )

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Step 3: Customize Your Nutrition Plan

Protein 4 Calories per Gram

.7 grams per lb. of body weight

.8 grams per lb. of body weight

.9 grams per lb. of body weight

Custom

grams per lb. of body weight

Fat 9 Calories per Gram

.30 grams per lb. of body weight

.35 grams per lb. of body weight

.40 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.

Calculate Results

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Step 4: View Your Results

	Carbs	Protein	Fat	Calories
Grams per Day	----	----	----	----