THE MACROS INC

MACROS CALCULATOR

This calculator provides an accurate estimate for how many calories to eat for your goals, as well as guides for how much protein, carbohydrates, and fat to eat. Use the form below to get started!

Step 1: Calculate your macros

Use our easy macro calculator to learn how many calories you should be eating to achieve your goals, as well as guides for protein, carbohydrates, and fat.

Step 2: Get your free ebook via email

Have your macros delivered to you via email and receive a FREE copy of Eat Fantastic, our 28-page guide to flexible dieting.

Step 3: Join our free facebook group

Join over 200,000 people in our FREE Facebook group to immerse yourself in your new lifestyle, get tips and tricks, and see inspiring flexible dieting success stories.

The Calculator

Step 1 of 5

I want to*

Sex*
- Male
- Female
Resistance training?*
- Yes
- No
Are you currently performing, or planning on performing, resistance training as a part of your workout program?
Preferred Units*
- Imperial
- Metric

Enter your age in years.*

Years Old
Weight in KG*

kgs
Enter your weight in pounds (lbs).*

lbs
Height in centimeters (cm).*

cms
Enter your height (feet).*

ft
(inches)

in

conversionheightcm
heightcm
conversionweightkg
Estimated BMR - Metric Male
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR - Metric Female
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR - Imperial Male
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR - Imperial Female
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR - FINAL
total bmr
Activity*
This is mostly based on what you do for work, and your training. Unless your job involves manual labor, pick sedentary - even if you're on your feet a lot. If you do manual labor, pick active. If you think you may be "very active", please ask in our free Facebook group once you have your macros - our coaches will be able to advise further.
Your maintenance calories:
This is approximately how many calories you need to eat to maintain your current bodyweight, based on the information you have given us.
What is your training experience level?
If you have been training consistently for less than 2 years, select 'beginner'. If you have been training consistently for more than 10 years, select 'advanced'. Otherwise, select intermediate.
Deficit level*
A calorie deficit is essential for fat loss. Larger deficits (i.e. 'painful') will enable quicker fat loss, but are usually not suitable for most people.
Carbohydrates preference*
Think about what you normally eat - is it usually more carbohydrate-based (pasta, rice, grains, fruit) or fat-based (peanut butter, cheese, avocados, oils, nuts)?
FAT LOSS CALORIES
This is roughly how many calories you need to eat to lose fat, based on the information you have given us.
RECOMPOSITION CALORIES
This is roughly how many calories you need to eat to lose fat, based on the information you have given us.
BULK BEGINNER CALORIES
BULK INTERMEDIATE CALORIES
BULK ADVANCED CALORIES
FINAL CALORIE COUNT
Your calculated protein intake (in grams) MALE TRAIN
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Your calculated protein intake (in grams) - MALE NO TRAIN
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Your calculated protein intake (in grams) FEMALE TRAIN
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Your calculated protein intake (in grams) FEMALE NO TRAIN
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Protein
Fats
carbs in gram
My required protein (grams):
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
My required fats (grams):
Fat is essential. Pretty much all of our body's major hormones have fat as their backbone. Every single cell in your body needs fat for its structure and function. But it's important to be mindful of your fat intake, because - at 9 calories per gram - it easily adds up.
My required carbs (grams):
When you're doing any sort of physical activity, carbs play a vital role. The more intense the exercise, the more important carbs are. This is why people's carb intakes can vary so wildly. If you're not doing a huge amount of exercise, you probably don't need too many. If you're doing loads, then you can afford to eat more. Contrary to popular belief, carbs are not uniquely fattening.
My required calorie intake (kcal):
Please bear in mind that this is an estimate - we recommend sticking to these targets for a minimum of 3-4 weeks and adjusting based on what happens. Your actual calorie target may differ slightly.

Name*
First Last
Email*

This is so we can email you your macros (for easy reference) and send you our FREE 28-page guide to flexible dieting, Eat Fantastic.