Body Fat and Macronutrient Calculator

Step 1: Calculate Your TDEE (daily calories required)

Age:

yrs

Age is required!

Gender:

Male Female

Choose your gender

Units System:

Imperial Metric

Height:

ft in

Height and weight are required!

Weight:

lbs

Waist:

Hip:

Forearms:

Wrist:

Formula:

Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)

Current Body Fat %:

How would you describe your normal daily activities?

Sedentary: Spend most of the day sitting (e.g. bank taller, desk job)

Lightly Activity: Spend a good part of the day on your feet (e.g. teacher, salesman)

Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)

Very Active: Spend most of the day doing heavy physical activity (e.g. bike messanger, carpenter)

How many week days per week do you exercise?

How many minutes per day do you exercise (cardio & weight lifting combined)?

How intense is your excercise?

Light: I can hold a conversation while working out and do not break a sweet.

Moderate: I am breathing hard and challenge myself.

Difficult: I always break a sweat and have an elevated heart rate. I cannot hold a conversation.

Intense: Don't talk to to me, don't look at me. I am here for a purpose and i might die today.

Your BMR is: 1655 Calories/Day

Your TDEE is: 2246 Calories/Day

Step 2: Choose Your Goals (and pick your intensity)

Fat loss

1797

Calories/Day

Maintain

2246

Calories/Day

Bulking

2471

Calories/Day

Custom

Calories/Day

Suggested 15%
Aggressive 20%
Reckless 25%

Same as TDEE

Cautious 5%
Text Book 10%
Aggressive 15%

Enter Your Own

Step 3: Select Your Nutrition Plan

Choose Plan

Fat

Carbs

Protein

Protein
(4 calories per gram)

1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight

Fat
(9 calories per gram)

.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight

Carbs
(4 calories per gram)

Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.

Step 4: Your Results

	CARBS	PROTEIN	FAT	FIBER	CALORIES
GRAMS per day	280.3	0	0	0 - 0	1121

GRAMS per meal	93.4	0	0	0 - 0	374

Body Fat and Macronutrient Calculator

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