MACRO CALCULATOR

Macro Calculator

Your next rep starts with knowing your numbers.
Track. Adjust. Improve. Repeat.
0%
2.0 g/kg
Use 1.6–2.2 g/kg for most people.
25%
Carbs fill the remaining calories.

BMR

—
Calculated via Mifflin-St Jeor

TDEE

—
Total daily energy expenditure

Target Calories

—
No adjustment

Protein

— g

Fat

— g

Carbohydrate

— g
Macro Grams / day kcal %
Protein———
Fat———
Carbohydrate———
Total——100%
Tip: Use Print → “Save as PDF” to download your results. Macros are rounded to the nearest gram.

BODY FAT CALCULATOR

Estimate your body fat percentage and better understand your current starting point.

Use Calculator

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