Free Macro Calculator - Flexible dieting companion

Macro Calculator

The macro calculator takes the guess work out of flexible dieting. All you have to do is enter your details, select your goals, and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now!

*This macro calculator is in beta testing stage. Please report errors to support@adelefrizzell.com

Gender:

Male Female

Age:

Height:

ft in

Imperial Metric

Weight:

lbs

How would you describe your normal daily activities?

Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)

Lightly Active: Spend part of the day on your feet (e.g. teacher, sales)

Active: Spend most of the day doing some physical activity (e.g. waitress, mail carrier)

Very Active: Spend most of the day doing heavy physical activity (e.g. bike courier, construction)

How many times do you exercise per week?

How many minutes long is each workout on average (cardio and strength training combined)?

How intense is your excercise?

Light: I can hold a conversation while working out and do not break a sweat.

Moderate: I am breathing hard and challenge myself.

Difficult: I always break a sweat and have an elevated heart rate. I can't hold a conversation.

Intense: Don"t talk to to me, don"t look at me. I am here to crush my goals.

Fat loss

Slower - 15%(best for athletic/lean individuals to preserve muscle mass)
Moderate - 20%(suitable for most people)
Aggressive - 25%(more suitable for obese individuals)

Maintain

Same as TDEE

Bulking

Cautious - 5% bulk(suitable for individuals with higher bodyfat levels)
Textbook - 10% bulk(suitable for most people)
Aggressive - 15% bulk(for leaner individuals)

Custom

Calories/Day

Enter Your Own

Choose Plans

Adjust Your Macros

Protein
(4 calories per gram)

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

Fat
(9 calories per gram)

.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

Carbs
(4 calories per gram)

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

	PROTEIN	FAT	CARBS	CALORIES
GRAMS per day

GRAMS per meal

*We recommend rounding up or down to the nearest 5 grams for each macro. No need to get obsessed about hitting them precisely. We also recommend trying out these macros for at least 2 weeks before making any adjustments. You may need to slightly adjust your macros up or down based on your progress.