Calculate Your Macros Instantly

Get your personalized nutrition targets in seconds

Welcome! This calculator provides personalized macro recommendations based on my expertise. Want to know the science behind your numbers? Get a detailed breakdown in your free email report!

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Make sure the form is fully filled out! Nobody wants broken macros.

These results are for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other healthcare professional for medical advice.

FAQs

Where are my results?

Results should come up on the page instantly once you hit submit. If nothing happens, try reloading the page or turning off your ad blocker if you have one installed.

How do I get a detailed breakdown of my results?

Once you will out the form, you’ll have the option to enter your email address to get a personalized macro report. Trust me, I’m not spamming your email, it’s just the most efficient way to deliver that much information.

If you don’t see the email, wait a few minutes and/or check your spam. If you still don’t see it, try filling out the form again! Sometimes there is just a simple spelling error in your email address that made it undeliverable.

Note: The macro report is only deliverable to the same only address once every 24 hours. If you already requested a report in the past 24 hours, you’ll want to use a new email address.

Will this calculator work for me if I eat keto?

If you follow a keto diet, this calculator will not work for you.

The macronutrient calculator here is for the general population. While there is an option to be more carb-focused or more fat-focused, it does not go to the extreme levels of low-carb that keto demands.

Oh no! I made a mistake on the form- can I fill it out again?

You can fill the form out as many times as you’d like. If you enter your email to receive a report, it is set up to only deliver to you once per day to prevent any kind of spamming. If you made a mistake and need to re-submit the form to get a new report, you can either use a different email address or wait until tomorrow to fill it out again.

What are macros?

Macro is shorthand for macronutrient. Your “macros” refers to fat, carbohydrates, and protein. The 3 macronutrients all have a caloric value, which is why we count them (things like sodium and cholesterol do not have a caloric value, which is why they are not included here):

1g of carbohydrates contains 4 calories.
1g of protein also contains 4 calories.
1g of fat contains 9 calories.

At the end of the day, tracking macros is a more advanced way of counting calories.

Why should I trust this calculator?

Online calculators should only be used as guides, and none of them can be 100% accurate. This calorie calculator is based on the Mifflin–St Jeor equation, which I have found to be the most accurate for calculating calories, and the macro recommendations are based on what I have found to be the most effective after 15+ years in the industry.

The calorie recommendation I got is WAY higher than I am currently eating! How can that be true?

Most of us undereat, oftentimes by quite a lot. There’s a very good chance that you are consuming way less than what is optimal for you.

Many people eat closer to their BMR (basal metabolic rate) calories than their TDEE (total daily energy expenditure), which is why I wanted to put this calorie calculator together in the first place! We tend to severely underestimate our calorie needs, which is why I want to help.

If you’re currently eating 1,600 calories, and the calculator recommends 2,500, that may seem like a huge difference (and it is) but that likely means you are undereating!

Rather than suddenly jump up to 2,500 calories, this is when a reverse diet comes into play. All that means is slowly increasing your calories a little bit at a time to work up to 2,500 calories. If you were to jump right up to 2,500 calories, you’d end up gaining unwanted weight because your body is not used to it. By gradually increasing your calories, you give your metabolism a chance to adjust, and you’ll be able to land at your new maintenance calories. Plus, if you do want to lose weight down the road, it will be MUCH easier if your maintenance calories are at a higher level!

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FAQs

Calculate Your Macros Instantly

Get your personalized nutrition targets in seconds

What kind of job do you have?

How often do you workout?

What does your free time look like?

What's your goal?

What's your ideal approach?

What's your dietary preference?

🎯 Get Your FREE Personalized Macro Report

FAQs