Macro Calculator

    You can create a calorie deficit by eating below your calories burned in a day.
    Many people do this by following a Macro diet, also known as flexible dieting, IIFYM; ‘If it fits your macros. These are ways to set nutrition goals in the area of calories, protein, carbs, and fats.
    Knowing your macro goals for the day, allows you to be flexible in the foods you eat to fit those macros, whether your goal is weight loss or muscle building.
    Use the free macro calculator below to determine your goals and macros.

    Step 1: Calculate Your TDEE (daily calories required)

    Macro Calculator

    The macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. The macro calculator takes the guess work out of dieting. 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:
    Age is required!
    Gender:
    Choose your gender
    System:
    Height:
    ft in
    cm
    Height and weight are required!
    Weight:
    lbs
    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 BMR is: 1655 Calories/Day
    Your TDEE is: 2246 Calories/Day
    Step 2: Choose Your Goals (and pick your intensity)
    Fat loss
    1797
    Calories/Day
    Maintain
    2246
    Calories/Day
    Bulking
    2471
    Calories/Day
    Custom
    Calories/Day
    Suggested 15%
    Aggressive 20%
    Reckless 25%
    Same as TDEE
    Cautious 5%
    Text Book 10%
    Aggressive 15%
    Enter Your Own
    Step 3: Select Your Nutrition Plan (we suggest Balanced)
    Choose Plans
    %
    %
    %
    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
    .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
    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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