FREE MACRO CALCULATOR PLUS
FREE MACRO CALCULATOR FREE

These calculations should work for most individuals but if you have health concerns or issues like the ones described above, we recommend you consult your physician and/or a registered dietitian. That being said, we are not registered dietitians and these calculations are estimates based on limited information. You can adjust to the levels that are right for you. Or if you feel the calories per day seem too low for you, you can increase your activity level in order to eat more food and still achieve your goals. You can set your protein intake to “lower”. Or perhaps you have kidney disease and need to eat less protein. You can set your protein intake to “high”. Maybe you see better results with fewer carbs or a medical condition requires fewer carbs. Our calculator allows you to adjust the ratio of your macros based on your goals and lifestyle. Your macros are based on your Total Daily Energy Expenditure or “TDEE” (which we’ll cover in more detail further down) and your fitness goals. These 3 macronutrients are essential for our bodies to derive energy and materials for muscle growth and repair. Most grains are high in carbs, but have very little fat or protein. Most white meat is high in protein but low in carbs. They are carbohydrates (carbs), protein, and fat. What are macros and why are they important?Īll foods are made up of three “macros” (macronutrients).

Extremely active: an average of 12,500+ steps per day.

Very active: an average of 10,000-12,500 steps per day.

Moderately active: an average of 7,500-10,000 steps per day.

Lightly active: an average of 5,000-7,500 steps per day.

Sedentary: an average of fewer than 5,000 steps per day.

A good rule of thumb for determining activity level is as follows.

If you feel you need even more carbs, try to increase your activity level and focus on getting more steps each day.

We recommended setting your protein intake to “lower” or “moderate.” This will balance out your macros better and allow for more carbs.

If you mark your activity level as “sedentary” or “lightly active”.

Your calculations will be way off if you mess this up.

Enter your “height” in inches, NOT in feet.

FREE MACRO CALCULATOR FREE

**If you are trying to lose 20% or more of your body weight we recommend consulting a registered dietitian or medical professional.** Here are a few helpful recommendations for using our free macros calculator:

Use your macro calculations in conjunction with a comprehensive weight training and cardio program to achieve your best results. It serves as a weight loss, maintenance, or muscle gain calculator. This macro calculator shows optimal macronutrients and calories based on your age, height, weight, gender, and activity level.

FREE MACRO CALCULATOR PLUS

PLUS we’ll send you a free copy of one of our meal plans. Use this macros calculator to determine your daily macronutrient and calorie needs.

Free macro calculator