Macro Calculator

This is where you need to decide if your goal is to gain or lose weight. As we all know to gain weight you need to be in a caloric surplus and to lose weight you need to be in a deficit. I’m not going to tell you exactly how many calories to add/subtract to gain or lose because it will be different for everyone. What I will say is that in both cases start small and go from there. Take your estimated maintenance calorie intake and adjust that number a little bit and see how you look, feel, and perform, and go from there.

Proteins (gr) Enter your Protein intake in grams
Carbs (gr) Enter your Carbs intake in grams
Fats (gr) Enter your Fat intake in grams

Result (kCal) :


Macronutrients are what make up your calorie intake.

Protein – 4kcal/g

Carbohydrate – 4kcal/g

Fat – 9kcal/g
Total Calorie Goal – (Protein intake + Minimum Fat Requirement)
Calories left over for carb and fat intake.