Enter Your Information In The Macro Calculator Below To Get Your Optimal Daily Calories And Macronutrient Ratios.

All foods are comprised of three macronutrients, also known as “macros”. These are carbohydrates, protein and fat.

This macro calculator will give you your ideal daily target numbers for both total calories and the number of grams you should consume for each macronutrient in order to achieve your health and fitness goals.

Use the charts below this calculator if you need help figuring out your goal and activity level.

Enter Your Information In The Macro Calculator Below To Get Your Optimal Daily Calories And Macronutrient Ratios.

All foods are comprised of three macronutrients, also known as “macros”. These are carbohydrates, protein and fat.

This macro calculator will give you your ideal numbers for both calories and grams you should consume for each macronutrient daily in order to achieve your goal. If you need help with your goal, scroll down and use the chart.

Carbohydrate
Protein
Fat

GOAL

Lose – Puts you in a 20% calorie deficit. This is more challenging than “Lose 10%” but is still safe and sustainable. At this rate, you can expect to lose 1-2 pounds per week.

Lose 10% – Puts you in a 10% calorie deficit. This is best for those with less than 10 pounds to lose, who also wish to build muscle at the same time. Hunger is very manageable at this rate and there is minimal impact on energy level. However, rate of fat loss is reduced from “Lose”. Requires patience and consistency.

Maintain – Allows you to eat at calorie and macronutrient levels that will keep you at your current weight.

Gain – Puts you in a 20% calorie surplus. Best for people who want to build muscle and put on size in a short amount of time. Works well in conjunction with a comprehensive nutrition and strength training program. Can also be used by people who are underweight.

ACTIVITY LEVEL

Sedentary – No exercise. No strength training. No cardio. Just minimal everyday activity like walking from your car to your office building, eating, and sleeping.

Light Activity – Some sort of light physical activity such as walking more than the average person daily, jogging occasionally, or yoga a few times a week, but still no hard training of any kind.

Moderately Active – Performing some sort of challenging exercise 2-3 times per week. For example, this could be a few group exercise classes, an intramural basketball league, or a few martial arts classes in addition to maybe one weekly strength training session.

Very Active – Strength training 3-5 times per week for at least 45 minutes. This may also be in addition to a physically demanding job or sometimes twice-a-day training sessions (Example: running in the morning, strength training in the evening).