Macro Calculator

The Macro Calculator is the first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following a diet plan. The macro calculator takes the guess work out of 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.


Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with our free calculator. This calculator is only an estimation and should be treated as such. Consult a physician before beginning any training or nutrition program.


Scroll down to get started with the Macro Calculator now!

Step 1: Calculate Your TDEE (daily calories required)
Age is required!
Choose your gender
Units System:
ft in
Height and weight are required!

Current Body Fat %:
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?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
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
.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
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374
Lean Body Mass
Fat Body Mass
Body Fat %
Waist To Height
Ideal Weight
(Miller Formula)
Ideal Weight
(Hamwi Formula)
Obesity Class
Waist-to-hip Ratio
Maximum Fat Metabolism
Email The Results To Yourself:


Your BMR (Basal Metabolic Rate) is the amount of energy in calories your body requires to function at complete rest.



Your TDEE (Total Daily Energy Expenditure) is the estimated amount of energy in calories your body consumes in a day while taking into account your activity level. More active individuals will burn more calories per day than more sedentary people.


Target Caloric Intake

This is the daily calorie intake required to achieve your target weight change.



Protein intake is of vital importance to lifters to gain muscle mass while bulking, or to retain muscle mass during a cut. We recommend 1g of protein per pound of bodyweight per day. High protein intake is especially important during a slow cut to retain muscle mass so we chose this as a solid baseline that will fit a wide range of diets for most lifters.



Fat is an indispensable macronutrient, even during a cut. We recommend you get 25-30% of your daily calories from fat while cutting to keep hormone levels normal and aid the absorption of vitamins and nutrients in your diet.



Carbs are the new bad guy in the diet world. From Atkins to Keto, it’s very popular to cut weight by cutting carbs these days. As a lifter, it’s important to get enough carbohydrates in your diet to keep your muscles stocked with glycogen so that you have high energy levels for your workouts. If you’re losing weight on our plan, you might find that your carb intake is too low to maintain for weeks at a time. If you find your workouts begin to suffer as a result, you should periodically add planned refeed days into your nutrition plan.



This calculator is only an estimation and should be treated as such. Consult a physician before beginning any training or nutrition program. Every individual is different, you should monitor your weight and adjust the settings above to meet your needs if you find that you are not gaining or losing weight at the expected rate.



This calculator uses the Mifflin-St Jeor Equation to calculate BMR in basic mode which is our current best estimation for the general population according to research.


In advanced mode, we use the Katch-McArdle equation which is considered the most accurate formula for individuals who are relatively lean.


TDEE and Activity Level

In basic mode, we use the Harris–Benedict equation to calculate your TDEE based on your activity level. This is the most common TDEE calculator in use and is very simple. Your TDEE in this calculation should be treated as an estimation since the opportunity for error exists when reporting your activity level, and of course your true activity factor might lie in between different levels. If after two weeks of following your diet you notice that your weight loss is faster or slower than expected, first adjust your activity factor and then recompute your TDEE and macros.


The basic TDEE calculation suffers from several problems:

  • Individuals tend to over estimate their activity levels
  • The five default activity levels do not allow for the fidelity of custimaztion like our advanced calculator.

Thus, in advanced mode we use Alan Aragon’s TDEE equation which allows far more customization based on your weekly activity levels, but tends to underestimate metabolic needs for sedentary individuals. For this reason, we recommend advanced mode for trained or active people and basic mode for the general population.

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