Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The macro calculator takes the guess work out of flexible dieting. All you have to do is enter your details, select your goals, and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now!

*This macro calculator is in beta testing stage. Please report errors to

Choose your gender
Age is required!
ft in
Height and weight are required!
How would you describe your normal daily activities?
How many times do you exercise per week?
How many minutes long is each workout on average (cardio and strength training combined)?
How intense is your excercise?
Your BMR is: 2286 Calories/Day BMR - Basal metabolic rate (BMR) is the minimum number of calories that your body needs to perform basic functions to sustain life. It doesn't account for physical activity.
Your TDEE is: 3443 Calories/Day TDEE - Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account.
Step 2: Choose Your Goals

*Your selection will determine how many calories will be subtracted or added to your total, based on the percentage you choose.

Fat loss
Slower - 15%(best for athletic/lean individuals to preserve muscle mass)
Moderate - 20%(suitable for most people)
Aggressive - 25%(more suitable for obese individuals)
Same as TDEE
Cautious - 5% bulk(suitable for individuals with higher bodyfat levels)
Textbook - 10% bulk(suitable for most people)
Aggressive - 15% bulk(for leaner individuals)
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
Adjust Your Macros
.8 grams per lb. of body weight
.9 grams per lb. of body weight
Custom grams per lb. of body weight
.30 grams per lb. of body weight
.35 grams per lb. of body weight
.40 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 (select meals per day)
GRAMS per day 6.9 2.4 280 1169
GRAMS per meal 2.3 0.8 93.3 390

*We recommend rounding up or down to the nearest 5 grams for each macro. No need to get obsessed about hitting them precisely. We also recommend trying out these macros for at least 2 weeks before making any adjustments. You may need to slightly adjust your macros up or down based on your progress.