Macro Calculator

Step 1: Let’s get started! Tell us your weight in pounds. To proceed, hit "Enter" on your keyboard or click outside of the input box.

Step 2: Enter your body fat percentage. If you do not know what your body fat percentage is, check out our body fat percentage guide for some comparison pictures and give it your best estimate.

Step 3: Your day-to-day activity (NOT including exercise):

• Sedentary - Typical desk job / Sitting most of the day
• Lightly Active - Walking around a good amount, retail jobs
• Moderately Active - Walking constantly in a fast-paced environment, waiting tables
• Vigorously Active - Very labor intensive, construction workers
• Extremely Active - Professional athlete

Step 4: Let's add in your exercise, if applicable, to your activity level.

Step 4b: Great! Tell us how many hours PER WEEK you strength train (lift weights) and how many hours you do cardio (running, dancing, biking, skiing, anything that gets your heart racing).

Step 5: Do you want to lose weight, gain weight/muscle, or maintain your weight? Once you make your selection, your recommended daily caloric intake and macros breakdown will be shown!
You’ll also be able to make advanced changes by checking ’Fine tune your goals’.