nutrition.
macro calculator.
First, it’s important to understand your goals – do you want to:
lose weight
pack on mass
have more energy throughout the day
train for an upcoming event
The calculator below will help you work out how many calories you will require to reach your desired goal. This is based on your Basal Metabolic Rate (or BMR), which is then adjusted based on your activity on a daily basis, giving you an estimation of your Total Daily Energy Expenditure (or TDEE). To lose weight you will require fewer calories, and to gain weight you will need to increase them.
Our calculator will help you figure out your specific calorie and macronutrient targets - so that you can make more educated decisions around your food choices.
body fat percentage charts.
Activity Level
Daily Exercise Activity
| Activity | Minutes | Kcal burned / min | No. of Days per Week | Total Kcal burned |
|---|---|---|---|---|
| Weights | ||||
| Cardio | ||||
| Other | ||||
|
|
* Don't drop below 1200 kcal per day
* Don't drop below 1200 kcal per day
* Don't drop below 1200 kcal per day - reduce your Calorie Deficit
Daily Macros
* Don't drop below 1200 kcal per day
Protein
Net Carbs
Fat
check out our recipes
Discover 3 free easy, healthy & tasty meal options.
Based on whole foods
Breakfast, Lunch & Dinner recipes
Includes macro breakdown
Scan straight into Myfitnesspal
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