Flexible Dieting Macro Calculator

Calculate your optimal macronutrient ratios based on your age, height, weight, gender, and activity level. Use your results with macro counting, flexible dieting, or IIFYM to lose weight, maintain, or gain muscle.

Age

Gender

Current Weight

Height

Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Goals

Carbohydrate

Protein

Fat

Need Help? Join over 6,000 clients achieving lifechanging results with our new program - The Macro Solution

MEALS PER DAY

ADJUST PROTEIN

What Are Macros?

Each of the foods we eat are made up of three “macros” (macronutrients). These macros are carbohydrate (carbs), protein, and fat. Chicken is high in the protein macro, but has no carbs. Rice is high in carbs, but very little fat or protein.

This calculator tells you the best ratio of macros that you should eat to achieve your goals. From there, you need to determine the macros of all the foods you eat. By counting them each day, you can reach a target that leads to fat loss.

Macro counting is extremely successful, and can free you from the “good food, bad food” mindset.

You don’t need to make radical shifts in your diet, nor deprive yourself from your favorite foods. Just make sure you are within your macro counts for each day, and you’re good to go!

If you need help, we publish some extensive guides here.

Lose, Maintain, or Gain?

This macro calculator gives you the ability to adjust your macros at 4 different goal settings.

  • Lose puts you in a 20% calorie deficit which promotes safe, steady weight loss.
  • Lose 10% puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time.
  • Maintain allows you to eat at macro levels that will keep you at your current weight.
  • Gain puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.

How Do You Calculate the Macros?

The following formula is used:

  1. Protein ratio is set at .825 grams per pound of bodyweight.
  2. Fats are set at 25% of daily energy expenditure.
  3. Carbohydrate grams come from the remainder.

Daily energy expenditure is calculated from your age, gender, height, weight, and exercise output.

See the full guide to macro ratios here.

Which Formula – Normal or Lean Mass?

The default (normal) formula is fine for most people. However, there are some exceptions.

1. If you are very lean (low body fat percentage) the default formula may not be accurate. Use the “Lean Body Mass” setting. This uses a formula that factors specific body fat percentage into the equation and since muscle tissue burns many more calories than fat tissue while even at rest, it will give you a higher TDEE. This is perfect for “athletic body types” that want to use macro counting to gain more muscle mass.

2. If you are classified as obese and have a lot of weight to lose, the standard formula will not be accurate because the equation used, factors for an average body fat percentage. If you happen to be above average it will skew the results. Please see this article for more clarification on how to do macro counting if you are obese.

You can calculate your ideal body weight here.

Adjusting Protein

Setting protein to Low adjusts the ratio to .65 grams per pound of body weight. Higher will set to 1 gram / lb.

Higher protein levels may be helpful if you have a strength training component in your exercise routine. There are many differing opinions about this.

Try starting at the Normal level. If however you do a lot of lifting (3 times a week or more), then set to the High level.

Counting Macros per Meals per Day

By default, the results show the amount of grams of macronutrient should be eaten each day. Click on meal numbers to split this into a “per meal” basis for counting macros.

See our Healthy 5 Day Flexible Meal Plan. It includes 3 meals and 2 snacks per day.

Goals

By default, the results are for maintaining weight. Select either lose or gain if you are trying to lose fat or gain muscle. These are good starting points, but you may have to play around with your macros until you find your personal goal-reaching sweet spot. You can then count macros until you reach your desired goal.

Activity Level

A higher activity level means a higher daily calorie goal (TDEE). For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.

Figure out your activity level using the Calories Burned Calculator.

The same rule applies even if your goal is to lose weight.

If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the calculator will increase your daily calorie goal (say, to 1,800 calories/day). Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased – therefore calories should be higher.

Many people struggle with which exercise level to choose. Basically each level breaks down as follows:

  • Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating etc.
  • Light: Any activity that burns an additional 200-400 calories for females or 250-500 calories for a males more than your sedentary amount.
  • Moderate: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount.
  • Extreme: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount.

This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.

You also need to determine how many calories you are burning: For this use an exercise database or a good app like MapMyFitness or a device like FitBit.

Too much physical activity combined with low calories could lead to muscle catabolism (breakdown of muscle fiber). This is not a good thing, and can actually stall your weight loss, so eat up!

If you need some inspiration, check out these incredible transformation stories of from people who used counting macros to reach their goals.

You'll Love Our Macro Solution Program

Step-by-step ebooks, or fully customized personal macros coaching. Now with complete vegan edition.

References

  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. Link
  • McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
  • Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. study abstract link

1,406 Comments

  1. Fernanda 17 hours ago

    Hi Ted, I’m 22 years old and weigh 112Lbs 5’0″ I workout 6 days a week but I seem to have plateaued for more than 4 months now, I’m not too concerned about the number on the scale but I’m afraid my macros are off and that’s why I’ve stopped seeing real progress despite being consistent,m with my diet and work outs, right now I stay around 1280 calories a day, any thoughts? Thank you.

    Reply
    • Ted Kallmyer 10 hours ago

      Hi Fernanda, You aren’t eating enough. You have to support your exercise with the correct nutrition. 1280 calories aren’t enough on the days you workout and this is placing your body in too much of a calorie deficit. This over time causes a plateau.

      Reply
      • Fernanda 8 hours ago

        Thanks, will the basic coaching plan work to reach my goals? how effective is it?

        Reply
        • Ted Kallmyer 8 hours ago

          It depends on how much support you need and how self-motivated you are. With basic, I won’t be checking in with you weekly and monitoring your progress, but will be available via email anytime you have a question or need your macros adjusted. This is just like anything else, it’s effective as long as you’re putting in the effort of hitting your macro targets. Also, it can take a few weeks of better eating until you start seeing results. Plateaus don’t happen overnight and they aren’t fixed overnight either. You have to trust the process.

          Reply
  2. Chris 2 days ago

    Hey Ted how are you? I’m 30 years old and weigh 147Lbs 5’6” I’ve been intermittent fasting but I still do not have my macros dialed in. I’m wondering if you could help me out. I do 2 mike runs and boxing in the morning. And so weight training at night. So I’m moderate in my workouts. Any help would be appreciated.

    Reply
    • Ted Kallmyer 1 day ago

      Hi Chris, What are your goals? Based on your stats it seems like building lean muscle?

      Reply
      • Chris 1 day ago

        Yes that is my goal to build lean muscle. To have an athletic look more than just bulky.

        Reply
        • Ted Kallmyer 1 day ago

          Cool, I would start with your maintenance macros/TDEE plus 10% and do high protein. If you need more help dialing everything in, please consider one of our coaching options.

          Reply
  3. Lara Horsley 2 days ago

    5’4″, 47 year old women who’s current weight is 178 lbs. I have been plateaued for over 3 weeks in my journey I am researching counting macros. I have a sedentary job. I am wanting to lose weight. Trying to figure out all the math is challenging. I am hoping do to it at 20% loss. Please help me figure out my carbs, proteins, and fat percentages/grams for a day. I believe my calories should be 1029 per day.

    Reply
    • Ted Kallmyer 1 day ago

      Hi Lara, Sorry to hear about your plateau that can be very frustrating. 1029 calories aren’t enough for a woman of your height. If you’ve been eating like that for a while, it may have slowed your metabolism causing the plateau. I’m happy to calculate everything for you, but can only do so as part of our coaching services. We have several options here.

      Reply
  4. Lindsey Murphy 3 days ago

    Hello i am a 30 year old female 5’4 i weigh 130 my typical weight hovers around 128-129 i cant seem to budge at all no matter what i do. I crrently workout 5 to 6 days a week 3 lower body days 2 light/bodyweight upper body days bc i grow really fast in my upper body 2-3 hiit sessions and 2 steady state sessions a week i dont really track bc i got very obsessed over it and ready to track again what is your thoughts

    Reply
    • Ted Kallmyer 2 days ago

      Hi Lindsey, How much are you eating? Diet is 85% of the equation.

      Reply
  5. Sheena 4 days ago

    I’m 5’5” 184lbs 33 year old woman. I seem to have plateaued and I’ve been counting my macros for about a year now on and off with consistency. I am definitely an endomorph and am naturally curvy. I workout 5 days a week and according to my polar watch burn about 700-800 per workout totaling about 4K per week give or take. I incorporate 2 steady state cardio workouts and 2 hitt workouts per week but primarily strength training. My goal is to lose 15lb but also muscle growth. What are your thoughts on macros? No matter what I do I can’t seem to budge this plateau. I was 270 at my heaviest but I’ve been 185ish for years now.

    Reply
    • James 4 days ago

      Can you share your daily calorie intake (and macros)?

      Reply
      • Sheena 3 days ago

        1890 calories: 142p/189c/63f

        Reply
        • Ted Kallmyer 2 days ago

          Hi Sheena, It seems like your eating too much. You should be eating at sedentary levels on days you don’t workout and I think you are overestimating the calorie burn from your workouts. Wearable trackers almost always overestimate and some studies have shown them to overestimate by 100%. It’s always a good idea to check them against established exercise databases like our one here.

          Reply
  6. Mendy 1 week ago

    Do you recommend an app to track macros throughout the day?

    Reply
  7. Teegan 2 weeks ago

    I want to gain weight and I have a hard time ganing weight

    Reply
  8. Jared 2 weeks ago

    Concerning the fat ratio, what do you mean by 25% of my daily energy expenditure and how would I calculate that?

    Reply
  9. Janelle 2 weeks ago

    Hi, I am a 24 year old female. I weigh 157 lbs and am 6’0″ tall. I workout 5 days a week for about an 45 – 60 min. each day. I have been macro counting for almost three months now and have had my daily calories set on 1670. A personal trainer told me to set my fat at 25%, protein 45%, and carbs 30%. And while I haven’t lost ANY weight, I have lost inches, which I understand is me having built muscle while losing fat at the same time. But lately I have been questioning my macro percentages. I feel as if I am taking in too much protein.. What is your recommendation for my macro percentages? Thanks!

    Reply
    • Ted Kallmyer 2 weeks ago

      Hi Janelle, Yes, you are eating too much protein. Your max protein should be around 157 grams per day. This will be much more flexible and you’ll still get the results you’re looking for. It seems like on workout days you should be eating more than 1670 calories. You also may be in too much of a calorie deficit which is hindering your results.

      Reply
  10. Chad 3 weeks ago

    My macros are set. 300 carb, 143 Protein, 66 Fat. Now how do I cycle the carbs for carb cycling?

    Reply
  11. Brandon Black 3 weeks ago

    I’m a 30 years old male 5’7 181lbs body fat ratio of 28. I’m carrying so much extra weight on my legs and love handles. After finally getting over my depression and finding my momentum to better myself I find myself Stuck I don’t understand how to determine my macros and it is quite frustrating. I’m trying to lose fat and put on muscle. I use the fit bit app to determine how many calories I should consume it adjusts throughout the day as I log exercise but I’m roughly taking in 1200-1500 calories a day and about 2000-2500 out according to app. I’ve cut out all simple carbs and sugars. Only drink water with lemon. I’ve been sitting around the same weight for a few weeks now and at sometimes I even feel bloated. I just wish I could pin point what I was doing wrong because my mental focus is there now my drive is there now but it’s my lack of understanding that is holding my back and it gets pretty discouraging. I do some Dumbbell work and body weight exercises along with walking and some elliptical and jump rope. I try to limit weight lifting to 3 days a week to give my body time to recover and I walk atleast a few miles a day. how do I find my correct macros, through trial and error? If anyone can shed any light on the subject it would be greatly appreciated as i feel like I’m spinning my wheels over here. Thanks

    Reply
    • Ted Kallmyer 3 weeks ago

      Hey Brandon, You’re not eating enough! You’ve got to be in a sensible calorie deficit or your body will break down muscle tissue for energy and you’ll get nowhere. Read more about this here. I see this all the time with many clients who come to me for coaching. Less isn’t always best!

      Reply
    • JC 2 weeks ago

      What’s your goal? When was the last time you tracked your caloric intake? Stop adjusting your intake. Try and relax don’t over think it.

      Reply
  12. Keri Whitt 3 weeks ago

    Hi! I am 32 with 15% body fat, and while that is lower (?) I want to be more defined. The biggest problem I face is with diet; not knowing what to eat, when, how much etc. I would appreciate any and all guidance.

    Reply
    • Ted Kallmyer 3 weeks ago

      Hi Keri, Knowing your macro amounts is a good place to start. You can then choose the right foods to help you hit your targets. They also tell you how much to eat. When to eat is up to you and your schedule. The only solid recommendation there is to eat some carbs before you workout and some protein after. BTW 15% body fat is impressive! Great job! Make sure you use the lean mass setting to get the most accurate results.

      Reply
  13. Johnny 5 3 weeks ago

    Hey, I’m a 38 year old man, weighting 95kg. I would love to lose weight and slim down. I have been recommended that I need to start counting macros but I’m also a vegetarian. Could anyone guide me on where I could source my carbs, protein and fats from?
    Thank you in advance!

    Reply
  14. tazin 4 weeks ago

    hi, i am 25 years old female, i weigh 74 kg and my height is 5 foot 7 inches. i want to lose fat but gain lean muscle.
    I am doing the iifym approach, which gave me around 1700 cals per day, 120-130g protein, 140-150 g carbs and around 50-65g fat. I follow the gracefituk gym guide, which breaks down into 4 day weightlifting ( 2 upper body and 2 lower body) 1 day cardio/abs. On the weighlifting day i do weights for around 40 mins and the last 20 mins it has some finishers such as jump squats, lunge pulses or burpess, depending on the muscles being trained. On the cardio day, i do 10 mins of HIIT on the treadmil, so 30 secs as fast i can and 30 secs i get off and then i usually do 20-30 mins of abs exercises including circuits. On the day weightlifting days i burn around 500-600 cals and on the cardio day maybe a little less or more depending on how many abs circuits i do. On top of this, 3 times a week i play badminton for 2 hours; sometimes its extremely intense, sometimes its more casual but i burn anything from 600-800cals for those 2 hours. On mondays i usually rest, tues i work out arms and chest, wed play badminton, thurs do legs, friday do back and shoulders and play badminton, saturday i do cardio/abs and sunday i play badminton in the morning and then train glutes. I have been doing this for 2 months and have seen results but i am not sure if im doing this okay? Or am i doing too much cardio? According to this calculator, its given me higher calories 1882, c190 p163 and f52 and i am scared my weightloss will slow down.

    Reply
    • Ted Kallmyer 4 weeks ago

      Hi Tazin, Based on my experience as a macros coach, you aren’t eating enough most days. While this may seem good for weight loss purposes, too steep of a calorie deficit can slow the metabolism over time, especially for those engaged in intense training such as yourself. This will eventually cause you to plateau. It looks like you should have at least 3 set of macros to follow; a rest day, a normal gym day, and then a day that’s gym + badminton.

      Also, at your current levels, you probably aren’t building any muscle and one group is probably breaking down to fuel/rebuild the one being worked out. The bottom line is that you need to be eating more and try to aim for no more than a 20% calorie deficit.

      Reply
      • tazin 4 weeks ago

        Thank you so much for your reply. I am also doing intermittent fasting, so i am finding it hard to eat all the calories in the 8 hour window but i will definitely take your advice and increase me calories slowly per week. Thanks again!

        Reply
      • tazin 4 weeks ago

        also, if i follow the 3 sets of macros as suggested straightaway, will i not gain weight? Should i start to slowly follow them and increase 100 cals per week to ensure i dont rapidly gain weight going from 1700 to 2000 on gym+badminton days?

        Reply
        • Ted Kallmyer 4 weeks ago

          You won’t gain weight unless you place your body in a calorie surplus which would be your maintenance TDEE + extra calories. I would advise to stop IF and just eat more normally.

          Reply
  15. Melissa Yard 1 month ago

    I would like to lose Weight due too cancer treatment

    Reply
    • Ted Kallmyer 1 month ago

      Hi Melissa, I definitely think counting macros can help with this. Plus, it will give the nutrition your body needs to heal. You can use our calculator above to calculate what you should be eating. I wish you all the best with your continued recovery.

      Reply
  16. Silvia Quintana 1 month ago

    I want to lose weight my after pregnacy fat

    Reply
    • Ted Kallmyer 1 month ago

      Great! Just use the calculator above to calculate how much you should be eating. If you are also breastfeeding make sure you follow the recommendations here.

      Reply
  17. John 2 months ago

    Hi. At my highest weight I was 450 pounds. Through tracking macros, healthy eating, exercise, etc, I was able to get down to 350. This winter kicked my butt and I’m back to 380 and want to stop the gain right in its tracks. For the past month I’ve eaten at a deficit but can’t seem to jumpstart weight loss again. Your macro calculator has me 3,485 calories per day and under the high protein option I’m still at 273g of carbs? Seems like a lot of calories and carbs. I’m a little confused. I used the Lean Mass option. Can you help? For some reason I’m scared to eat that many carbs.

    Reply
    • John 2 months ago

      I used a different tdee calculator and it had my tdee at 3,500 so I deducted 20% from that number.

      Reply
    • James 2 months ago

      John, have a read of this article on macro counting for obese individuals. Might give you some insight.

      Reply