Macro Calculator

To calculate your daily calorie and macro goals, simply fill out the information on my calculator below! You can adjust protein and fat as needed. Further details on calculating your macros are available in my nutrition guide.

Step 1: Calculate Your Calorie Requirements (TDEE)

Gender

Age

years

Height

Ft In
Cm

Weight

lbs
kg

Exercise Level

Your BMR is:

1234
Calories/Day

Your TDEE is:

1234
Calories/Day

Step 2: Choose Your Goals & Intensity

Fat Loss

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Calories/Day

Maintain

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Calories/Day

Weight Gain

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Calories/Day

Step 3: Customize Your Nutrition Plan

Protein 4 Calories per Gram

grams per lb. of body weight

Fat 9 Calories per Gram

grams per lb. of body weight

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.


Step 4: View Your Results

Carbs Protein Fat Calories
Grams per Day ---- ---- ---- ----