We don’t tell you to just eat 500 calories less – we personalize the results to your goals. In order to lose weight, you need to eat fewer calories than you burn – also known as a calorie deficit. Our fat loss calorie calculator provides three levels of calorie deficit, depending on whether you want slow or fast weight loss.We then adjust this automatically for you based on whether you’d like to lose weight, gain weight, or maintain your weight: Macros for Weight Loss Our free macro calculator takes a few details about you – such as your height, weight, sex, and activity level – and calculates how many calories you burn per day. We recommend having your macros emailed to you for reference – we’ll send you a free copy of Eat Fantastic, our 28-page guide to flexible dieting via email along with your results! You can also sync your results with My Macros+ so you can start tracking macros straight away. When you’ve filled everything out, you will have the option to receive your results via email, or displayed on the screen. Once you have selected your preferred macro calculator, we’ll take you to an online form which takes a few details from you in order to run the calculator. Most people find larger deficits more uncomfortable than they can tolerate for extended periods. Select the deficit (if fat loss) that is right for you.“Active” is reserved for individuals who engage in highly strenuous activity daily, such as construction workers, oil-rig works, ranch work, etc. – Most people actually fall under “sedentary”, including jobs like nursing, hospitality (waiters/servers), and other jobs where you are on your feet. Input your stats such as weight (you’ll need to hop on a scale for this to be accurate).Choose your units (imperial or metric). ![]() Are you currently, or plan to lift weights?.Choose the right goal – weight loss, maintenance or muscle building.Here are a few key things you can do to make sure you use the calculator as correctly as possible. At the Muscle PhD, we have plenty of articles, videos, and even an entire online Academy devoted to making anyone an expert in nutrition and exercise science.Our calculator is the best starting place for determining your calorie and macronutrient needs. However, this knowledge is just the start of your journey – you must keep learning in order to truly reach your ideal physique and health. Now that I have my macros, how do I start my fitness journey?įiguring out how much you should eat can certainly help direct you to your goals. This version allows you to enter in specific body fat % data and allows you to adjust your net carbohydrate and protein intake with greater precision. However, we have an Advanced version of our calculator that is also available if you have a decent understanding of nutrition and your current body composition. We’ve created the most accurate calculator by taking into account factors such as activity level and goals. How do I get more specific with my calculations? It can be tricky to figure out the math if you aren’t very confident in that area, but that is why we provide you with this calculator – not only can it estimate your energy expenditure, it also crunches the numbers specific to your goals. As you can see, your macro intake will largely depend on your lifestyle and goals. The total intake of macros for your diet depends on a number of factors: gender, weight, age, activity level, body fat percentage, and your personal goals. How do you calculate macros for your goals? Each macronutrient plays a unique role in the body in regard to supplying energy and providing nutrient backbones for tissues or hormones. ![]() These consist of carbohydrates, fats, and proteins – and alcohol, as well. Macronutrients are nutrients that provide energy in the form of calories. Frequently Asked Questions What are macros?
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