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Macros & Calories Calculator

After entering your age, sex, height, and activity level, click on each Goal box to see different Calorie, Protein, Carbohydrates, and Fat options. Note: Refresh the web page to clear entries.


Weight Loss - 80% of calculated daily expended calories.

Build as much muscle as fat is burned (weight stays the same) - 100% of calculated daily expended calories.

Gain lean weight/muscle - 120% of Macros are calculated (Example - Proteins are 2 grams per kg of body weight calculated with a BMI of 25. Carbohydrates are 45% of the total calories and all the rest goes to fat. This might differ a little from a food plan (this calculation has a little more protein and a little less carbohydrate), so you could just leave out the macros part and only use calories.