Macro Calculator

This Macro Calculator will help you optimize your basic macronutrient needs based on your body type and goals.

How to use the calculator: Fill in all areas as accurately as possible. Once complete, hit “Calculate” at the bottom of the form to see your results.

Macro Calculator

LOADING CALCULATOR...

Age

Gender

Height

Ft.

In.

Height

Cm.

Weight

Lbs.

Weight

Kg.

LBS

What is your desired goal?

Weight Loss

For losing fat.

Muscle Gain

For body building.

Body Composition

For keeping muscle while losing fat.

Body Recomposition

In addition to muscle gain, you intend to lose body fat. Determine your current body fat percentage as best as possible.

Category: Fitness

Lean, muscular, good performance range; sustainable.

What is your target weight?

Lbs.

Adjust for LESS than current amt.

Kg.

Adjust for LESS than current amt.

How many weeks to reach your goal?

Weeks

How often do you exercise? On a scale of 1 - 5, what is the duration of your weekly workout routine?

Moderate exercise (3-5 days per week)

The default macro ratio chart below represents a balanced baseline macro split for most active people (to include tactical athletes) = 45% carbs, 30% protein, 25% fat.

However, you can adjust the ratios based on your diet.

Macro Ratio Chart

Ratios must match 100% before proceeding!

Macro Ratio Chart

Carbs

Proteins

Fats

HERE ARE YOUR RESULTS

Age:

\-\-

Gender:

\-\-

Height:

\-\-

Weight:

\-\-

Your current goal is to lose weight:

Reach 160 lbs. within 2 weeks

Your exercise program is:

Moderate exercise (3-5 days per week)

Here is your suggested daily calorie intake:

2000 total calories

Carbs:

400 g

Protein:

400 g

Fats:

400 g

Macro Ratio Chart