Macro Calculator

Macro Calculator
Please fill out the form correctly
Step 1: Calculate Your TDEE (daily calories required)

age
weight
height

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 Stats:

Your BMR is:

calculated Calories/Day

Your TDEE is:

calculated Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss

calculated
Calories/Day
Maintain

calculated
Calories/Day
Bulking

calculated
Calories/Day
Custom

Calories/Day
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
Fat
%
Carbs
%
Protein
%
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.
Step 4: Your Results
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

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