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Welcome to our macro calculator!

This tool will help you determine the ideal macronutrient intake for your specific needs based on factors such as your height, weight, age, sex, activity level, goal, and preferred protein and carb approach. Follow these steps to get your personalized macronutrient recommendations:



Enter Your Basic Information

  • Height: Input your height in inches

  • Weight: Enter your weight in pounds 

  • Age: Type in your age.

  • Sex: Select your gender


Choosing Your Activity Level

  • Limited: For a sedentary lifestyle and a low step count (2000-4000 steps per day).

  • Low: For light exercise or a moderate step count (4000-6000 steps per day).

  • Moderate: For regular exercise and a moderate step count (6000-8000 steps per day).

  • High: For intense exercise and high step count (8000-10000 steps per day).

  • Heavy: For intense exercise and high daily activity (over 10000 steps per day).


Choose Your Goal

  • Challenge Fat Loss: For a short-term deficit of 3-6 weeks.

  • Fat Loss: For steady and healthy weight loss over a 12-week period.

  • Maintenance: To boost energy, rev up metabolism, and maintain your current weight.

  • Lean Muscle Gain: To build muscle gradually without excessive fat gain.

  • Challenge Muscle Gain: Designed for individuals focused on powerlifting and weight gain.


Choose Your Protein Approach

  • Heavy: 1.1 grams per pound of body weight. Reserved for those going into a deficit for a physique competition.

  • High: 1 gram per pound of body weight. Suitable for high-protein diets, sustainable deficits, or weight loss.

  • Moderate: 0.825 grams per pound of body weight. Ideal for longevity, muscle maintenance, strong bones, and overall well-being.

  • Low: 0.65 grams per pound of body weight. Reserved for beginners or significantly overweight individuals, with the option to increase over time.


Choose Your Carb Approach

  • Low: Recommended for those significantly overweight or leading a very sedentary lifestyle.

  • Moderate: The optimal carbohydrate intake to provide energy for most individuals.

  • High: Suitable for athletes, individuals with high metabolism, and endurance athletes.

6.Get Your Results

After selecting all the required options, click the "Calculate" button. Our macro calculator will provide you with a personalized macronutrient breakdown, including daily calories, protein, carbohydrate, and fat intake, tailored to your specific needs and goals.

Use this information as a valuable guide to plan your nutrition and achieve your fitness objectives.

Food Knolling
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