MACRO CALCULATOR
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, but the default settings are PERFECT for most people!
If you are ready to use for flexible dieting, this is the best tool you will find! Scroll down to get started with the Macro Calculator now!
Gender:
Choose your gender
Age:
Age is required!
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: 2286 Calories/Day
Your TDEE is: 3443 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
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 6.9 2.4 1 - 2 1169
GRAMS per meal 93.3 2.3 0.8 0 - 1 390
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