Daily Macros

Please choose which version of the calculator to use:

Currently, the only option available is Advanced. We are working to add a Basic calculator soon.

Current Weight:

lbs

Measurement Type:

lbs  
kg

Body Fat Percentage:

%

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Age:

Current Weight:

lbs

Measurement Type:

lbs  
kg

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Activity Level

Activity Multiplier

Diet Phase

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Current Height:

lbs

Measurement Type:

Feet  
Meters

Gender:

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Macronutrient Breakdown

Protein:

%

Carbohydrates:

%

Fat:

%

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Results

Weight: - LBM:

BMR: - TDEE:

Phase: % - Total Cals:

Daily Macro Goals:

Protein: g (%)

Carbohydrates: g (%)

Fat: g (%)

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Macronutrient Breakdown

This will determine how many of your TDEE calories will be allocated towards the specific macronutrients.

The default caloric make up is 40% protein, 40% carbohydrates and 20% fat.

About the results

Phase = This is the diet phase you selected.

Total Cals. = This is your daily calorie goal based on your TDEE plus/minus the diet phase adjustment. We then take this number and calculate your macro goals for the day.

About the results

Weight = This is the weight you entered at the beginning.

LBM = Lean Body Mass; This is how much you way without fat. So, it looks like you have about of fat.

About the results

BMR = Basic Metabolic Rate; These are the estimated number of calories your body burns just with everyday functions.

TDEE = Total Daily Energy Expenditure; This is the total number of calories you burn normally (BMR) along with the calories you burn with exercise.

Raw or Cooked?

Most nutrition information on a label is raw. Answering this allows us to do advanced conversions later.

This feature is optional.

Body Fat Percentage

This is the percentage of your weight that is fat. This number is required for this version of the Daily Macros calculator.

Measurement Type

lbs = Pounds; Imperial measurement

kg = Kilograms; Metric

Current Weight

This is your current total body weight.

Activity Multiplier

This is the amount we use to multiply against your BMR (Basic Metabolic Rate) in order to get your TDEE (Total Daily Energy Expenditure).

Activity Level

This is the amount of exercise you participate in within a week. This will help determine the activity multiplier.

Diet Phase

This is solely up to you and your goals. Do you want to cut slowly? Walk down the percentages then. Want to cut fast? Jump to cut 4. Anything less than that is not healthy, nor recommended.

Note: we will not tabulate less than -25% or more than 25%.