Check Your Health

Calorie and Macro Nutrient Calculator

Step 1: Calculate Your TDEE (daily calories required)

Male
Female

Years

Ft In

cm

lbs

kg

Imperial Metric

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


Current Body Fat %

Activities per day in MINUTES (24h = 1440 min)

mins Reading, Sitting, Driving, Eating, Chatting, Watching TV

mins Walking, Cleaning, Cooking, Slow bicycling

mins Fast walking, Carrying bags, Sex

mins Swiming, Running, Basketball, Fast bicycling, Workingout

mins Boxing, Heavy workout

mins (automatically calculated)


Calculate Your TDEE
Your BMR is:
Calories/Day
Your TDEE is:
Calories/Day

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

Fat Loss
--
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Maintain
--
Calories/Day
Same as TDEE
Bulking
--
Calories/Day
Cautious 5%
Text Book 10%
Aggressive 15%
Custom
Calories/Day
Enter Your Own

Step 3: Select Your Nutrition Plan (we suggest IIFYM)

%

%

%

.7 grams per lb. of body weight
.8 grams per lb. of body weight
.9 grams per lb. of body weight
Custom grams per lb. of body weight


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


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

Calculate

Step 4: View Your Results

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day -- -- -- -- --
GRAMS per meal -- -- -- -- --