Step 1: Calculate Your TDEE (Total Daily Energy Expenditure)

Macro Calculator

This tool will help you to easily calculate your daily nutrtional needs based on your personal lifestlye and goals. If you're looking to make a change, diet and nutrition is the best place to start. No matter how much you exercise and workout, you can't out train a bad diet. Knowing your macros is key to making progress. Once you have your macros, you can eat a flexible diet, variety of foods to meet your daily limit. If you're looking for some healthy meal/food ideas to help you reach your daily macros, check out the additional links below.
Meal Planning EBook
Meal Plans
YouTube Channel
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 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 Goal And Intensity
Fat loss
1685
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Maintain
2246
Calories/Day
Same as TDEE
Bulking
2471
Calories/Day
Cautious 5%
Text Book 10%
Aggressive 15%
Custom
Calories/Day
Enter Your Own
Step 3: Customize Your Nutrition Plan
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Use 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
Use 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.
%
%
%
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