Macro Calculator
Step 1: Calculate Your TDEE (daily calories required)
age
weight
height
Formula:
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
Protein
(4 calories per gram)
(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)
(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)
(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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Please check out my other Health and Fitness Calculators.
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Ideal Weight Calculator
Due Date Calculator
BMR Calculator