Macro CalculatorName* First Last Email* How old are youSex m/f*SexMaleFemaleWeight kg*Height cm*Your BMR isBMR NumberBMR NumberTDEENEAT (Non Exercise Activity Thermogenesis)Inactive - Less than 4k steps a dayLight Activity - 4k-8k steps a dayModerate Activity - 10k+ steps a dayVery High Activity - 14k-16k steps a dayExtreme Activity - 18k+ steps a dayGym hours per week1 hour2 hours3 hours4 hours5 hours6 hours7+ hoursCalories per dayCalories per dayGoalFat lossFat Loss (aggressive)Fat Loss (moderate)Fat Loss (gradual)Lean Gains (maintenance)Muscle gain (gradual)Muscle gain (moderate)Muscle gain (aggressive)Calorie targetKcal goalKcal goalCalorie difference (+/-) to TDEECalorie difference (+/-) to TDEE YOU ARE IN CALORIE DEFICIT YOU HAVE MATCHED YOUR CALORIES YOU ARE IN CALORIE SURPLUSMacro targetsPlease select Macro % splitP:45 C:35 F:20P:45 C:20 F:35P:45 C:25 F:30P:45 C:30 F:25P:40 C:35 F:25P:40 C:40 F:20P:40 C:30 F:30P:40 C:25 F:35P:40 C:20 F:40P:35 C:30 F:35P:35 C:25 F:40P:35 C:35 F:30P:35 C:40 F:25P:35 C:45 F:20P:30 C:20 F:50P:30 C:25 F:45P:30 C:30 F:40P:30 C:35 F:35P:30 C:40 F:30P:30 C:45 F:25P:30 C:50 F:20This represents the % of each macronutrient.P-45% = 45% of your macronutrients come from proteinC-35% = 35% of your macronutrients come from CarbohydratesF-20% = 20% of your macronutrients come from FatesProtein in grams P45 MProtein in grams P45 FProtein in grams P40 MProtein in grams P40 FProtein in grams P35 MProtein in grams P35 FProtein in grams P30 MProtein in grams P30 FCarbs in grams C20 MCarbs in grams C20 FCarbs in grams C25 MCarbs in grams C25 FCarbs in grams C30 MCarbs in grams C30 FCarbs in grams C35 MCarbs in grams C35 FCarbs in grams C40 MCarbs in grams C40 FCarbs in grams C45 MCarbs in grams C45 FCarbs in grams C50 MCarbs in grams C50 FFat in grams F20 MFat in grams F20 FFat in grams F25 MFat in grams F25 FFat in grams F30 MFat in grams F30 FFat in grams F35 MFat in grams F35 FFat in grams F40 MFat in grams F40 FFat in grams F45 MFat in grams F45 FFat in grams F50 MFat in grams F50 FProtein in Kcals MProtein in Kcals FCarbs in KcalsFat in Kcals
