Macronutrient Calculator

Instructions

This Macronutrient calculator can estimate your Total Daily Energy Expenditure, and help you determine how many calories you need to lose, gain, or maintain your weight. Your Total Daily Energy Expenditure is just how many calories you burn going about your daily life. This includes energy used on your job, doing housework, and any time your spend exercising. If you do not know anything about macros or macro counting, you check out my article on Understanding Macros.

When using the calculator, make sure that you are as honest as possible about your activity levels. If you overestimate your activity levels, it will be difficult to see results, especially if you want to lose weight.  

If you are new to using macros to structure your meal plans, use the following guidelines:

In Step 1, if you are overweight, find out your body fat percentage and enter this into the Lean Mass Formula.

In Step 2, choose the Suggested 15% calorie deficit. If your weight loss begins to stall, you can always increase your deficit. 

In Step 3, the different options are just different Macronutrien ratios. If you do not know the best option for your body, choose the Standard or the Body Mass option.  No matter which option you choose, your total calories each day will be the same, this just decides how many will be carbs, fats, or proteins.

Interpreting your Results

At the end of Step 1, you will see two numbers. Your Basal Metabolic Rate (BMR) and you Total Daily Energy Expenditure (TDEE). The BMR is the absolute minimum calories that you need each day, just to keep your body alive. Your TDEE is an estimate of the total calories that you burn each day including all of your daily activities. 

Step 2 shows you how many calories you need each day to lose fat, maintain your weight, or gain weight (bulk). 

Step 4 will take the calories that you selected in Step 2 and distributes them with the plan you chose in Step 3. Use these calculations to determine WHAT you eat on your meal plan. 

You can use sites like MyFitness Pal and MyPlate to find out the macronutrient information for different foods and build your meal plan.

Step 1: Calculate Your Total Daily Energy Expenditure or TDEE
Gender:
Age:
Height:
ft in
Imperial Metric
Weight:
lbs
Formula:

How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
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 (we suggest IIFYM)
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169