Macro Calculator

Step 1: Calculate your TDEE (Daily Calories Required)
Gender
Male     Female

Age

Height
ft  in
cm


Imperial     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)

How many days per week do you exercise?


How many minutes 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 sweat.
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.

Step 2: Choose Your Goals (and pick your intensity)

Fat Loss

 

Calories/Day

Maintain

 

Calories/Day

Bulking

 

Calories/Day

Custom

Calories/Day
Fat 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
.9g/lb.
1g/lb.
g/lb.

Fat
(9 calories per gram)
.8g/lb. of body weight
.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.
Results
RMR:
TDEE:


Carbs:
Protein:
Fat:
Fiber:
Calories:
TDEE: Total Daily Energy Expenditure
RMR: Resting Metabolic Rate (calories burned at rest)