Calorie & Macro Calculator

Simply fill the form out below, and you’ll get an email with your specific calorie & macro recommendations. Rather than just spit out numbers, I’m going to break down why I recommend the numbers I do.

This calculator is going to recommend your maintenance calories & macros, because that gives us the best starting point. If your goal is weight loss or weight gain, you’ll be getting plenty of info on how I recommend adjusting those numbers. See the FAQ below the calculator if ya still have questions.

Your Name

Email Address

Sex

Male

Female

Your Weight (in lbs)

Pounds

If you're used to kg, divide your weight by .453592 to get the pounds. For example, 56kg = 123 pounds. Or, Google can convert it for ya.

Your Height (in inches)

inches

If you're used to cm, divide your height by 2.54 to get the inches. For example, 170cm = 67 inches. Or, Google can convert it for ya.

Your Age

years

BMR

Activity Factor

1.2 (Sedentary / desk job with no exercise)

1.375 (Mostly sedentary / a desk job with little exercise)

1.55 (Moderately active / a job that has you moving around OR exercising 3-4 days per week)

1.725 (Very active / working out or playing sports with moderate intensity 5-6 days per week)

1.9 (Extremely active / you work out vigorously AND have a job that keeps you active)

Your activity factor is simply the amount of activity you typically do. Most people fall into the "moderately active" category, but choose whichever best applies to you! If you workout 3-4 days per week, even if you sit on your butt at work all day, we'd call that moderately active. We use this number to calculate our caloric needs without having to worry about the calories burned from every individual workout.

TDEE

Protein Low

Protein High

Fat Low

Fat High

FAQs

Where are my results?

Your results will be emailed to you. If you entered a fake email, you won’t get your results… sorry! Trust me, I’m not spamming your email, it’s just the easier delivery method.

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.

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

This form is set up so you only get results once per day to prevent any kind of spamming. If you made a mistake and need to re-submit the form, you can either use a different email address or wait until tomorrow to fill it out again.

What are macros?

Macros is shorthand for macronutrients, and 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 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.

Will this calculator help me lose weight?

This calculator is designed to give you your maintenance numbers. In other words, what I recommend you consume to stay at your current weight.

If you want to lose weight, you’ll need to eat below the calories you are given (don’t worry, it will all be broken down in the email results you get).

As a general rule, for weight loss purposes you’ll want to reduce your calories by 10-20%. I take a slow approach to weight loss, and if you want to read more about my personal recommendations, you can check out my post on it here: https://thehungrytruth.com/how-often-should-you-lower-your-calories-when-dieting

Since every person is different, I don’t like to give specific numbers based on your goals for weight loss or weight gain. I want to leave that up to you to decide the best approach for you!

Why should I trust this calculator?

Online calculators should only be used as guides, and none of them can be 100% accurate. For these purposes, I gave you a range for your macros, rather than specific numbers, and tried my best to break down WHY you should aim for that range.

This calculator is based on the Mifflin–St Jeor equation, which I have found to be the most accurate for calculating calories. It’s what I have always used and it has led to great results for me!

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.

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!

You can read more about reverse dieting in my blog post here: https://cheatdaydesign.com/what-is-reverse-dieting-and-how-to-do-it

You’ve Got Your Results… Now What?

I’ve got a ton of blog posts here on my website to help you dive in further to calories, macros, and everything in between! Check out some of my recent posts: