Macro Calculator Gender Male Female Name Age years Weight lbs Weight kg Goal Weight lbs Goal Weight kg Height Ft In Height cm Metric Imperial Formula Athletes Formula (best for lean people) Lean Mass Formula (best if overweight) Current body fat % % Exercise level Basal Metabolic Rate No exercise (desk job/couch potato) 3 times/week 4 times/week 5 times/week 6 times/week 5 times/week (*intense) Every day Every day (*intense) or twice daily Daily exercise + physical job Calculate My Macros Your BMR is: Calories per day Your TDEE is: Calories per day Choose Your Goal and Desired Rate Fat Loss -- Calories per day: suggested 15% aggressive 20% reckless 25% Maintain -- Calories per day: same as TDEE Build Muscle -- Calories per day: cautious 5% suggested 10% aggressive 15% Custom Enter Your Own Calories per day: Email Address CARBS PROTEIN FAT FIBER CALORIES GRAMS per day -- -- -- -- -- GRAMS per meal -- -- -- -- -- 1 meals per day 2 meals per day 3 meals per day 4 meals per day 5 meals per day 6 meals per day 7 meals per day
