Macro Calculator

Do you know how many calories and how many grams of carbs, protein, and fats you need to eat to reach your health and fitness goals?
AKA to get the body you've always wanted?!

Simply fill out this easy 3-step calculator below to find out!

Step 1: Calculate Your Total Daily Energy Expenditure (TDEE)

TDEE is how many calories you burn per day when exercise is taken into account.





Ft In



Daily Activity Level Including Exercise

Be honest here! Answering these questions honestly is essential for accurately determining your macros.

When selecting the intensity of your exercise, a gentle flow yoga class, walking, or hopping on the elliptical for a few minutes without breaking a sweat does not count as moderate to difficult exercise, so do not include these activities in this category. However, a barre class, vinyasa flow yoga class, or cardio interval training (running/jogging up and down hills) where you're working up a sweat and challenging yourself would be included in this category.

Spend most of the day sitting, with little to no exercise (9am-5pm desk job, laying around watching TV).

Spend a good amount of the day on your feet, occasionally sitting at a desk or driving a car (teacher, salesperson, stay-at-home parent), and/or exercise 2-3 days a week at a moderate-difficult intensity (breathing hard and challenging yourself).

Spend a good amount of the day on your feet using your body to perform activities (waitress, bartender, personal trainer, chef), and exercise at a moderate-difficult intensity 2-3 days per week (breathing hard and challenging yourself). OR spend most of the day sitting, and exercise at an extreme intensely 4-5 days per week (can barely speak, dripping with sweat).

Spend most of the day performing heavy physical activities (professional athlete, dancer, carpenter, construction worker), and exercise at a difficult to extreme intensity 4-7 days week (can barely speak, breathing heavy, dripping with sweat).


Your BMR

*BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Step 2: Choose Your Goals & Intensity

Given your Total Daily Energy Expenditure (TDEE)... What outcome do you want to see?

You're not in a major rush to lose weight and want to lose it in a safe and effective way over time AND/OR you have a small-moderate amount of fat to lose.

You want to lose weight quickly, and are willing to eat strictly to reach your goals in a shorter period of time AND/OR you have a higher amount of fat to lose.

You're happy with your body fat, and want to focus on building muscle and becoming more toned.

You're focused strictly on gaining muscle-mass. For example you're competing in a bodybuilding/bikini competition, are an athlete, or are ready to take your muscle-mass to another level.

Step 3: Customize Your Nutrition Plan

I preselected .8 g/Ib of body weight of protein and .35 g/Ib of body weight of fat. I recommend leaving these selections as is, unless a personal trainer or nutritionist has provided you with specific amounts of protein and/or fat to consume based on your goals (lose weight, gain muscle, or maintain).

4 Calories per Gram

g/lb of body weight

9 Calories per Gram

g/lb of body weight

4 Calories per Gram

After calories from protein and fat have been subtracted from your TDEE, the carbohydrates are calculated from there.