Macro Calculator
Important Details and Instructions, please read to ensure you use the calculator properly, and understand your activity level.
Please enter your: Current Weight in pounds, Goal Weight in pounds, Height in Inches, Age, Gender, and Activity Level. Once this is completed your calories required and macro breakdown based on your personal goal will be provided.
When selecting your activity level, if you are unsure of your activity level, scroll to the bottom of the page for a greater description of each activity level.
* If you are working with a coach and would like to share this information with them please grab a screenshot of your macros and email or message it to them directly.
Activity Level Description:
- Sedentary, Desk job, with little to no exercise: This is someone that works a desk job, does almost no movement throughout the day, does not work out, and when they get home they do very little other than cook dinner and basic house chores. On average this person probably gets around 3,000 steps or less per day.
- Light Activity, Desk Job, with light exercise 1-3 days per week: This person has a desk job but they try to get up and move around throughout the day. They might have kids or a pet that requires them to be more active than the person above. They try to work out at least 1-3 times per week. On average this person probably gets between 3,000 - 5,000 steps per day.
- Moderate Activity, Exercise 3-5 days per week: This person might have a desk job, but they try to get up every hour to move, they might even have a standing desk. Or this person has a job that keeps them on their feet a good part of the day but their work is not labor-intensive. They work out 3-5 times per week. On average this person probably gets between 5,000 - 8,000 steps per day.
- Very Active, Hard Exercise 6-7 days per week: This person most likely does not have a desk job as that requires too much sedentary activity even if you are standing at the desk. This person probably works in the service industry or has a job that requires them to be on their feet the majority of the day, and their work requires some physical labor. They work out hard, lifting weights, 6-7 days per week. On average this person is getting 8,000 - 12,000 steps per day.
- Extremely Active, Hard Exercise 6-7 days per week: This person's job requires them to use physical strength all day long. Examples would be construction workers and bulk delivery: beer, food, furniture...heavy items. They also work out lifting heavy weights 6-7 days per week. On average this person is getting no less than 12,000 steps per day.