Ultimate Macro Calculator
Flexible dieting, or “If It Fits Your Macros,” means counting macronutrient grams instead of calories. To calculate your daily calorie and macro goals, simply fill out the information on my calculator below!
Step 1: Calculate Your TDEE (daily calories required)
Age:
yrs
Gender:
Units System:
Height:
ft
in
Weight:
lbs
Waist:
in
Hip:
in
Forearms:
in
Wrist:
in
Formula:
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?
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%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
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
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
.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 |
BMR
TDEE
Lean Body Mass
Fat Body Mass
BMI
Body Fat %
Waist To Height
Ideal Weight
(Miller Formula)
Ideal Weight
(Hamwi Formula)
Obesity Class
Waist-to-hip Ratio
Maximum Fat Metabolism