Macros Made Easy

We think it's important to understand the science behind calculating your own calories and macronutrients. However, for those who might feel a little lost, the macro calculator will do the math for you.

 

 
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STEP 1: BMR

BMR (Basal Metabolic Rate) is the amount of energy (in the form of calories) your body needs to function daily at rest. This is calculated using your age, height, and weight.

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STEP 2: TDEE

TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day. This adds calories to your BMR based on your activity level, ranging from sedentary to very active.

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STEP 3: BODY TYPE

Your body type affects how well you tolerate carbs. Ectomorph: slender build; high carbs. Mesomorph: athletic build; moderate carbs. Endomorph: softer build; low carbs.

 

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STEP 4: FITNESS GOAL

Your fitness goal will determine your breakdown of macros. Higher carb ratios are better for lean muscle gains, while lower carb ratios and a calorie deficit will help with fat loss.


 

MACRO CALCULATOR

Age:

Weight (lbs):

Height (inches):

Activity Level:

Body Type:

Fitness Goal:

CALCULATE
CALORIES
PROTEIN
FAT
CARBS

Disclaimer: Everyone is different and there is no perfect formula. We recommend that you adjust your numbers as needed and do what works best for you. This macro calculator is simply a tool to help get you started.