Step 1: Calculate TDEE (daily calories required)
Macro Calculator
Our macro calculator takes the guess work and time out of doing your client formulations allowing you to do less math and more life changing! Enter your client details, select their goals and retrieve the macros. We have added a few options in step 3 to allow you to manipulate the protein and fats. Email us for additional guidance in formulating your clients distributionsss calculator for people following the diet.Age:
Gender:
System:
Height:
ft
in
Weight:
lbs
Formula:
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 excercise?
Step 2: Choose Goals (and pick intensity)
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Lean Gain
2471
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Very Aggressive 25%
Aggressive 20%
Very Aggressive 25%
Same as TDEE
Cautious 5%
RDA 10%
Aggressive 15%
RDA 10%
Aggressive 15%
Enter Your Own
Step 3: Select Nutrition Plan (we suggest Custom)
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 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
.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: Results
| CARBS | PROTEIN | FAT | FIBER | CALORIES | |
| GRAMS per day | 280.3 | 0 | 0 | 0 - 0 | 1121 |
| GRAMS per meal | 93.4 | 0 | 0 | 0 - 0 | 374 |