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The Calorie And Macro Calculator

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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Ryan
Ryan

For cutting Is it better to lean toward the higher end of cardio so you can eat more therefore your metabolism doesn’t slow down as much as you lose weight? At the end you’re still the same target weight but with a higher resting metabolism and likely more physically fit. Would make it a lot harder to put the fat back on no?

Chris
Chris

Seems as though you no longer strongly recommend caloric/macro cycling for training/rest days, at least while cutting. Have you noticed it doesn’t matter too much?

Chris
Chris

I can understand that. So it’s basically another psychological trick to keep people on track.

Gary Fletcher
Gary Fletcher

Hi Andy

This is amazing content and very useful. What do you think of some of these new body imaging scanners on the market such as styku

Gary

Gary Fletcher
Gary Fletcher

Thanks for the reply Andy. I’ll check them articles out.

David Karlsson
David Karlsson

Hi Andy!
I have some question about muscle memory and dieting if that is ok.

I used to train a lot and even had thoughts about entering some fitness competitions here in Sweden (178cm 74kg 6% bodyfat)

Before the thoughts became real my first child was born. The gym was not a attractive to me any more. It was more fun to stay at home and cuddle with my son.
It is now 7 years ago, and of course I have had some training periods lasting for 3-6 months, and then nothing, and then again and nothing.
I´m now at it again and even at a calorie deficit (BW 95kg). But I am not losing any weight which I should at ca 2200 kcal a day. Can muscle memory have something to do with it?

The loss of weight is kind of important to me – it makes everything feel much easier in everyday life and my knees will thank me.

Thank you!

Supreme job with the website!

Jim B
Jim B

Andy – fantastic resource – thanks! I was reading this page on 26/01/2020 and the calculator seemed to be an updated version of the one that shows today on 27/01/2020. That updated calculator was really really good. If i’m mistaken then apologies but if not – will that new calculator be going live again soon?

evelyn paladino
evelyn paladino

Good Morning! Fascinating reading! For 38 years of my life I have been a fitness instructor,teaching 2-4 classes a week in various types – Spinning, Weight Training , Step etc. I have always maintained a healthy weight 130-135lbs. 2 years ago , I lost my ability to exercise by severing my knee cap. I am now 30 lbs heavier and struggling to loose. I walk when I can , I am unable to take the stairs anymore, but try to maintain a small level of fitness where I can. Given this issue will fasting work , I have to loose this weight.and hate seeing myself like this. I welcome your thought. Thank you !

Nicholas
Nicholas

Hello!
Nicholas 49 y.o
I’m skipping breakfast for about 4 months now and I do IF by eating 2;00 pm-10:00 (training days)&12:00-8:00(Rest days) Training av 5 days a week on isocaloric diet and dropped down 6,5 kilos.
Also it helped me to unstuck while I was on a plateau for about 3 months after a big fat loss (12 kg).
Great tool!!
Thanks

Steve
Steve

Hey Andy! Longtime reader here. Just curious as to why you moved away from fat loss/weight gain in terms of pounds or kilograms to percentage change in overall bodyweight. Do you find it simpler for people to understand/implement or is there another advantage? Thanks in advance!

Steve
Steve

Hey Andy, thanks for the response! How about as it relates to losing body fat and cutting? Any more accurate there or just another way to get to the same place?

Oliver
Oliver

The macro calculator is activity level is based on traditional bodybuilding training? I sit in the office all day but do CrossFit 5 days a week which always includes a not to easy cardio part. So I’m not sure wether to choose mostly sedentary or lightly active. What do you think?

Oliver
Oliver

Hi Andy, thanks for the quick and informative reply.

Jessica
Jessica

This was exactly my question and you answered it so clearly, Andy. Thanks!

Rui
Rui

Hello Andy!
I’m glad I found you and filtered every other bs on the internet…

I’m 26 years old, 1,80cm and weighing 108kg and with over 30% body fat. What do you think my macros and daily kcal should be (taking into the account the protein adjustemnt mentioned above) to shred all this fat asap?

Thanks
Regards

Daniel Mahony
Daniel Mahony

Hi Andy. Great artical and calculator.

When working out the weight gain on a bulk, do you recomend taking a 4 week weight average of month 1 and compare it to the 4 week average of month 2 so as to capture any fluctuations. Or take the weight on the first day of month 1 vs the last day of month 1?

Many thanks
Daniel

Daniel Mahony
Daniel Mahony

Thank you Andy.

Chris Whitehead
Chris Whitehead

Hi Andy

I have been doing an online cutting phase through a friend of a friend, I am currently 79 kg, weight is down from 98kg, but he now as us down at body weight x 8 for our daily calorie requirements mine are at 1390 there abouts , this feels extreme to me, can’t even think straight, will following your calculations still produce cutting results.

Best wishes

Chris

PS LOVE YOUR WEBSITE

Justin
Justin

Hey Andy,

Awesome calculator!

If goal weight loss is reached at the end of 12 weeks, would you simply redo the calculator with new/current weight and use the new calculated TDEE as maintenance?

Thanks!

Chris
Chris

Hi Andy , if adding more training sessions during week do you keep same amount of calories and spread out .
Or do I try to use activity multiplier .
I’m adding sports sessions ( Muay Thai) to strength training sessions .
Which will mean 6 days a week of activity . I had previously calculated calories for 4 days a week of activity .
Thanks

Oliviero
Oliviero

Hi Andy,
isn’t the surplus in a bulking phase too low? In your article “How to bulk without getting fat” for a slow bulk you recommend for example this:
novice, 78 kg, 1,5% muscle gain + 100% fat gain
-> 78kg*1,5% = 1,17kg muscle gain
-> 1,17 * 5500 + 1,17*7700 = about 15444 kcal surplus per month that means about 514 kcal surplus per day.

If i use the calculator for a novice, 78 kg, 20 years old with mostly sedentary activity level i get a daily calorie intake of 2568. On the next step i chose bulking phase with novice experience level. Then i get a daily caloric intake of 2843. So the caloric surplus is only 275 (2843 – 2568 = 275).

Why are there so big differences?

Vince
Vince

Hello Andy,

I was wondering about a few things:

1. What calculation you use to determine protein intake. Are you using 1 g per pound of bodyweight?

2. What guidelines do you use to determine the difference between active, lightly active, very, etc.?

Thank you very much. I appreciate the site and I have been coming back to it for the last few years.

Vince
Vince

I realized wasn’t clear on the guidelines questions. What I meant was, how do you determine what level you are? Sedentary explains itself, but if you sit at work most of the time, but you go lift weights and do cardio every weekend (for example purposes), how would that factor?

I couldn’t find the protein guide you use to have that explains why you prefer to use 1g/BW. Do you have a range or is it just easier to use the 1 gram? Personally, I would like to go a bit lower, but still want to stay in a decent range.

Evan
Evan

Hey Andy,

I am a 6’2 195 lb make, I work from home but I make sure to get 10-15k steps all 7 days a week and I resistance train for an hour 5x per week. What activity level would you say i should use ?

Thanks!

Timo
Timo

Hey Andy,

I am a 6’2 160 lb male.

Sometimes I do light cycling for 30 min. on a stationary bike, sometimes on an elliptical about 5-6 times a week.

From my experience this is a big difference, since I am also using my arms on the elliptical.
So how can I factor in this activity?

What about the thermic affect of food?

Best regards,
Timo

Timo
Timo

Thanks Andy,

I was just wondering if we can factor all the different cardio activities in just one position,
because I feel that riding a stationary bike seems to be much easier than doing training
on an elliptical etc..

To make the calculation even more precise I would be interested in the different numbers
(calories burned) for the activities of walking, rinding the stationary bike, elliptical and running (everything preformed lightly) if there is a difference.

Daniel
Daniel

Great Job Andy, it’s getting better every year!

Mark
Mark

I dont see a calculator on this page. Only how to make adjustments/interpretations of said calculator’s results

Tim
Tim

This can’t be right. I’m supposed to start a cut with a deficit of 800 calories?

Office job, 4 times a week lifting and cardio on one of my off-days. 31/179cm/97kg.

I remember bf% to be a factor in the calculations you described before. Why did you decide to stop considering bf%? Wouldn’t this make things more accurate?

Sebs
Sebs

Hey there, if you dont mind me asking, what is the protein / carb / fat ratios that the calculator spits out? Like you know, 50/30/20 split or? Excuse the bad english. Thank you for your site!

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