Macro Calculator

Want to lose, gain or maintain weight but don’t know where to start with your nutrition? Use this Macro Calculator tool and tailor your macronutrients to your specific goal. 

(Mifflin-St Jeor)

Daily Activity Level

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Excluding exercise, what is your typical daily activity level?

Sedentary

Adds an additional 20% of your BMR Calories to your TDEE Ex: Most of your time is spent working a desk job, driving, or watching TV

Moderately Active

Adds an additional 25% of your BMR Calories to your TDEE Ex: Part of your time is spent working on a computer or browsing social media;the other part is spent doing laundry, cooking, or straitening up your home

Active

Adds an additional 30% of your BMR Calories to your TDEE Ex: Most of your time is spent working on your feet as a hairdresser, waiter, valet or playing Pokemon Go

Very Active

Adds an additional 35% of your BMR Calories to your TDEE Ex: Most of your time is spent doing physically demanding work as a construction worker or commercial painter

Goal:

Goal Intensity:

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When you exercise, what is your level of intensity?

Casual

On average, 3 Calories burned per minute of exercise

Moderate

On average, 6 Calories burned per minute of exercise

Vigorous

On average, 9 Calories burned per minute of exercise

Extreme

On average, 12 Calories burned per minute of exercise

To Maintain Weight:

Achieve Goal Weight:

Preferred Fat %

Your Macro Goals

Protein

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Carbohydrates

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Fat

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