Macro Calculator
Gender
Male
Female
Name
Age
years
Weight
lbs
Weight
kg
Goal Weight
lbs
Goal Weight
kg
Height
Ft
In
Height
cm
Metric
Imperial
Formula
Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)
Current body fat %
%
Exercise level
Basal Metabolic Rate
No exercise (desk job/couch potato)
3 times/week
4 times/week
5 times/week
6 times/week
5 times/week (*intense)
Every day
Every day (*intense) or twice daily
Daily exercise + physical job
Calculate My Macros
Your BMR is:
Calories per day
Your TDEE is:
Calories per day
Choose Your Goal and Desired Rate
Fat Loss
--
Calories per day:
suggested 15%
aggressive 20%
reckless 25%
Maintain
--
Calories per day:
same as TDEE
Build Muscle
--
Calories per day:
cautious 5%
suggested 10%
aggressive 15%
Custom
Enter Your Own
Calories per day:
CARBS
PROTEIN
FAT
FIBER
CALORIES
GRAMS per day
--
--
--
--
--
GRAMS per meal
--
--
--
--
--
1 meals per day
2 meals per day
3 meals per day
4 meals per day
5 meals per day
6 meals per day
7 meals per day