There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. This Calculator will determine the optimal percentages of macronutrients to achieve your goal.

The calculator works by determining your BMR (Basal Metabolic Rate) which is the minimum number of calories required with no physical exertion.  It also determines your TDEE (Total Daily Energy Expenditure) which is the number of calories required according to your workout routine.  

By adjusting your Goals (weight loss or gain), you can determine the calorie intake and mix of macronutrients needed to achieve your fitness target.

Fill out the Calculator with the answers that fit for you and you’re one step closer to having the answers to achieving your goals.

 

Gender
Age
years
Unit of Measure
Height
ft in
cm
Weight
lbs
kg
Protein g/lb
Weekly Activity
Goal
BMR
=
Calories/Day
(Basal Metabolic Rate - minimum daily calories)
TDEE
=
Calories/Day
(Total Daily Energy Expenditure - daily calories with activity)
Daily Protein Fat Carbs
Grams
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Calories
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