Macro Calculator – (4)ForYou

Macro Calculator

Welcome to my Macro Calculator!

Let’s get this math out of the way shall we? 😉

To calculate your daily calorie and macro goals, simply fill out the information below. Read each step properly!

Step 1: Be sure to enter your details below, accurately.
Age:
Age is required!
Gender:
Choose your gender
System:
Height:
ft in
cm
Height and weight are required!
Weight:
lbs
Formula:
Current Body Fat %:
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?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose the option I’ve advised you to choose based on the information outlined in the nutrition package I sent you.
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Surplus
2471
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: Choose the "Enter Your Own Ratio" option and enter the ratios I’ve advised you to input outlined in the nutrition package I sent you.
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: These are your starting macros — throughout our time together, i’ll be teaching you when and how to adjust accordingly. You can skip the step of grams and macros per meal if you wish. The most important information is the total grams and macros per day. Now, that’s it for your customized macros — head back to your nutrition package to dive into the topic to discuss.
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374