Step 1 : Calculate Your TDEE (daily calories required)

Macro Calculator

The macro calculator is a flexible dieting tool. We developed it to be the most comprehensive and easy to use fitness calculator for people following a diet program. The calculator takes the guesswork 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!

If you are ready to use this calculator for flexible dieting, this is the best tool you will find! Scroll down to get started with the Macro Calculator now!
Gender:

Age:
Height:
ft in
Imperial Metric
Weight:
lbs
Formula:

How would you describe your normal daily activities?
How times per week do you exercise?
1
2
3
4
5
6
7
How many minutes per day do you exercise (cardio & weight lifting combined)?
55
110
165
220
How intense is your excercise?
Your BMR is: 0 Calories/Day
Your TDEE is: 0 Calories/Day

Step 2: Choose Your Goals (and pick your intensity)

Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
Calories/Day
Custom
Calories/Day
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

Choose Plans

Step 4: Your Results

Please click the above DISPLAY MY MACROSS button to know your macross results.