Do you find figuring out the whole calories and grams of protein, fat and carbs confusing? Maybe you don’t feel like calculating those numbers yourself? I created this calculator for lifters which serves as a rough guideline to get you started in the right direction. These numbers can change throughout your fitness journey and you will likely need to make adjustments. All numbers are based on CURRENT scientific research.

The reality of sustainable weight loss and gain:
Here are some useful weight-change numbers you should be aware of. We’re talking REALISTIC and SUSTAINABLE numbers here which are arguably the most important factors to consider for longterm progress.

Fat Loss with minimal Muscle/Strength Loss:
* 0.2kg/0.5 lb per week if you’re lean and don’t really need to lose weight.
* 0.5-0.9kg/1-2 lb per week if you’re ‘average’ athletic or slightly overweight.
* 0.9-1.4kg/2-3 lb per week if you have a fair bit to loose. Sometimes more depending starting point.

Muscle Gain with minimal Fat Gain:
* 0.2-0.5kg/0.5‐1 lb per month if you’re close to your genetic potential.
* 0.5-1.4kg/1‐3 lb per month if you’re an intermediate with room to develop.
* 1.4-1.8kg/3-4 lb per month if you’re a beginner (less than 2 years consistent training).
Note: The chart above does not include phases of reverse-dieting, rebounding, initial water loss/gain with low carb dieting, or use of PED’s.

When people refer to their macros, they are talking about the three macronutrientscarbohydrate, protein, and fat. All three of these macros make up your total calorie intake.

Calorie intake determines whether weight is gained or lost. The macronutrient content of those calories has a significant effect on:
1. Whether that change is fat or muscle mass,
2. How you feel and perform, and
3. How easy your nutrition plan is to stick to.

There are 4 calories per gram of protein. Protein helps with muscle repair, muscle maintenance, and muscle growth. Recommendations will be based on body weight and slightly higher when in a cutting phase.

Protein provides the building blocks for muscle mass. Protein helps us to recover and grow from our training, helps preserve muscle when dieting, and has the highest effect on satiety of all the macronutrients.Think of carbohydrates and fats as the main fuels of the body. They will make up the remainder of your calorie intake.

There are 4 calories per gram of carbohydrate, 9 calories per gram of fat. There is scope for personal preference in how you split the remainder of your calorie budget between the carb and fat intake, but all the possible ways you can split it are not equal for performance, muscle maintenance, and growth.

Fat is an essential nutrient. This means your body cannot make it, it has to be consumed. Dietary fat is necessary for regular hormonal function. You should never attempt to eliminate it from a diet.

Carbohydrates fuel performance, and also have positive impacts on hormonal function. They replace muscle glycogen, which is the primary and preferred fuel source of our muscles, fueling us through our workouts.

Strength training is the single most important thing we can do to prevent muscle mass losses when dieting. A lot of people find it isn’t possible to maintain training quality when restricting carbs severely.

Basal Metabolic Rate (BMR) is the amount of energy in calories your body requires to function at complete rest. In other words, it is the minimum energy needed to maintain a person's vital organs only. This calculator uses the Mifflin-St Jeor Equation to calculate BMR in "Total Body Weight Formula" which is our current best estimation for the general population according to research based on predictive equations for resting metabolic rate in healthy nonobese and obese adults.

In "Lean Mass Formula", we use the Katch-McArdle equation which is considered the most accurate formula for individuals who are relatively lean.

TDEE stands for total daily energy expenditure. It is the total energy that a person uses in a day. TDEE is hard to measure accurately and varies day by day. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.

Activity level is a factor that is based on the amount of activity a person undergoes. This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise).

TDEE is calculated based on the factors described above. The calculation usually begins with an estimation of basal metabolic rate (BMR), which is based on the use of equations that have been developed for this specific purpose. This includes physical characteristics such as age, gender, height, and weight.

Some of the more commonly used equations for estimating BMR include the Mifflin St-Jeor Equation, Harris-Benedict equation, and Katch-McArdle Formula. They are generally pretty similar, but the Katch-McArdle Formula, for example, which takes metabolic activity (resulting from differences between lean body mass and body fat) into account, can be more accurate for lean person.

Once BMR is calculated, it is typically multiplied by an activity level factor, which is based on factors such as exercise and whether a person has a sedentary or very active job.

Step 1: Calculate Your TDEE (daily calories required)

Macro & Calorie Calculator v1.0

Using the desktop version of this calculator is highly recommended.

The best damn calculator you’ll find on the internet for LIFTERS! Period! Highly accurate! Developed to be the most comprehensive and easy to use fitness calculator to take out all the guess work. A tool to determine fat loss, weight gain, and maintenance levels. It serves as a rough baseline to work with. Always consult your physician before starting any diet or nutrition plan first.

Start with Step #1 the TDEE calculator. It estimates how many calories you burn per day by first calculating your BMR and then multiplying by your energy expended during exercise and daily activity. Keep in mind most people OVERestimate how much exercise they are doing. Therefore, I highly suggest you UNDER-estimate slightly on the how much exercise category.

Hormones, genetics, medicine, and macronutrient ratio can all influence calorie needs for individuals. Again, this calculator will serve as a rough estimate to get you STARTED in the right direction. Generally, it’s a good idea to determine your maintenance weight first and use these “rough figures” to monitor your weight/measurements for 2-4 weeks. If your weight and measurements are stable and didn’t budge you likely found maintenance. Congrats! Readjust using the calculator after finding maintenance to get new numbers for weight gain/fat loss goals.

Scroll all the back up to the top and see the recommended lbs per week you should be gaining or losing to do it sustainability and to preserve your muscles. PROTECT THE MUSCLES AT ALL COSTS!"
Age is required!
Choose your gender
ft in
Height and weight are required!

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your exercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat Loss
Weight Gain
Fat Loss
Recommended 15%
Aggressive 20%
Very Agressive 25%
Same as TDEE
Weight Gain
Recommended 10%
Aggressive 15%
Very Aggressive 20%
Enter Your Own
Step 3: Select your Method
Choose Plans
0.75 grams per lb. of body weight
.9 grams per lb. of body weight
1.0 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374
Step 4: Enter Your Details to Get Your Macros