MacroNutrient Calculator

This calculator will provide a guideline on where to set your macronutrients.  For best results, consistency is key.  The more consistent you are; the more accurately you can dial in your macronutrient goals.
STEP 1: Choose Imperial (pounds) and Metric (kilograms)
STEP 2: Select Gender
STEP 3: Enter in body fat percentage (see our body fat percentage calculator)
STEP 4: Enter Weight
STEP 5: Enter Height
STEP 6: Enter Age
STEP 7: Enter Activity Level
Activity Level Guidelines:
  • Sedentary (less than 1 hour): Little to no exercise.  
  • Mild Activity (1-3 hours): Intensive exercise for at least 20 minutes 1-3 times per week or have a busy life style that requires you to walk frequently for long periods.
  • Moderate Activity (4-6 hours): Intensive exercise for at least 30-60 minutes 3 to 4 times per week.
  • Heavy or Labor Intensive Activity (6+ hours):  Intensive exercise for 60 minutes or greater 5 to 7 per week.
STEP 8: This will calculate your lean body mass (LBM), which is everything not fat, BMR and TDEE.
STEP 9: Enter your calories percentage change using -/+ and then number for example -20.  This will be dependent on time out from surgery (if applicable), activity level and will calculate your TOTAL calories you would like to consume daily.  This is a very IMPORTANT step.  Accuracy in calculating total calories needed daily is essential in accurately calculating your macronutrient requirements.
Change in Calories Guidelines: 
  • -15% below TDEE = very conservative deficit (playing it safe; slow fat loss but maximum retention of LBM)
  • -20% below TDEE = conservative deficit (good starting point for people that have average body fat)
  • -25% below TDEE = moderate deficit (good starting point for people with above average body fat)
  • -30% below TDEE = aggressive deficit (maximum fat loss – recommended for obese and time sensitive deadlines)
  • -35% below TDEE = very aggressive deficit (high risk of metabolic slowdown and LBM loss)
  • -50-60%+ below TDEE = semi-starvation/starvation (potentially dangerous an unhealthy; extremely high risk)

STEP 10:  Set the percentages you would like your macronutrients to be.  Some popular ones are.

  • Low Carb: 40% protein, 35% carbs and 25% fats
  • Zone:  40% protein, 30% carbs, 30% fats
  • Body Building: 40% protein, 40% carbs, 20% fats or 45% protein, 35% carbs, 20% fats
  • Keto: 30% protein, 5% carbs, 65% fats
STEP 11: Your macronutrients are now calculated.  Consistency in hitting these +/- 10 grams of each is key!  Weigh, measure and log everything and track progress over 2-3 weeks then adjust as needed.  
Your Basal Metabolic Rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment.  The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR.
Your Total Daily Energy Expenditure (TDEE) is the amount of calories that your body will burn in a 24-hour period.  It factors in your sleep, work, exercise, and normal daily activity.  TDEE is importantbecause it helps us know how many we should consume based on various goals.  Whether you want to gain muscle, burn fat, or maintain your current weight.  

*Disclaimer:  Some knowledge on how to set macronutrients is advised before using this calculator.  If you need help please visit and book a plan with a coach to setup your custom plan.