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The Macro Calculator

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

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Fernando
Fernando
October 19, 2020 06:28

Hi Andy,

I’m vegan. Any adaptation you would suggest, based on all your previous advice?

Thanks a lot πŸ™‚

Aaron
Aaron
October 5, 2020 17:54

Hi Andy,

Based on my caloric needs 1700, I find myself suited to 120 grams of protein but on this page says that I would need 165, is that fine without muscle loss? I exercise 6 times a week, starting at 80 kg around 176 pounds, 25% around body fat, 5’4 and goal to loose as much fat as possible and now at 75 kg around 165 pounds, and my macros are around 200g of carbs, 120g of protein, and 40-50g of fats, is that fine for me? I spend much time home, studying.

Tim
Tim
September 30, 2020 23:02

Hi Andy, I have a suggestion. It’d be great if users could manually input their estimated daily caloric needs (on page 2/5) or adjust the number up or down. I know my estimated daily caloric needs based on following your method of adjusting over time to dial it in but still want to use the calculator to do the macro calcs for me. I’d guess there are other people in the same boat as me. Thanks for all your work!!!

Matt
Matt
September 29, 2020 20:48

Hi Andy,

Are there a minimum number of calories you would recommend for a male ? In 200lbs so 1% BW for me is 2lbs which would be 1000 calorie daily deficit. Is it too big of a deficit and how many calories are too low as a rough guide ?

Thanks

Matt

Paul Quinn
Paul Quinn
September 28, 2020 02:04

Hi Andy, love your site and articles…..

I have a quick question regarding fat in the diet. I have your Nutrition setup guide, in which I see that the recommended minimum fat levels are set at 0.25 g/lb (~0.5 g/ kg) 

I am 173lbs, so that would mean that my minimum level of fats would be set at 43g (173*0.25)

But when I use the macro calculator here I get a recommended fat total of just 37g (which is below this minimum figure)

Im using my age as 42, im 5ft 7 inches, weight 173lbs, mostly sedentary and wanting to cut weight, with no fat intake preference.

is this ok? or should I edit something to make sure my fats are set higher?

Paul Quinn
Paul Quinn
October 1, 2020 19:58
Reply to  Andy Morgan

Thanks for taking time to respond Andy!

Peter Rota
Peter Rota
September 25, 2020 07:09

Hi Andy, thank you for the macros calculator as well as the in-depth article. Say i’m currently on a diet of about 2500 calories and I’ve chosen to cut and it says to consume 1800 calories a day for example. Should I start the new diet at 1800 calories or like taper into it? So, one week it’s 2300, the next 2100, etc. Or, just start right at the number it says in the calculator and make adjustments after? Thanks.

Peter

kike gomez
kike gomez
September 25, 2020 01:00

Hello, im having better progress losing weight on a deficit when i cut my carbs on training days to 150 and put them in fat and on rest days carbs to 101 than putting 210 carbs on training days, is it possible that i dont metabolize carbs better than fat? i even gain weight like 800 grams weight but 200grams of muscle on training days if i do 200 carbs, im 175cm height and weight 85, 24.4% body fat.

Moise
Moise
September 20, 2020 09:42

Hello! I was wondering, with this macro calculator should I be eating back calories burned by my lifting routine? I do long distance running pretty much every day, so I was assuming that I should eat back the calories burned from that but was unsure about eating back burned lifting calories. Thank you for the calculator! Very easy to use.

Johnny
Johnny
September 14, 2020 12:49

Hi Andy, thanks for the very helpful website. After 5 weeks of bulking (gaining 0.3kg slower than target), to make a macro adjustment, do I need to re-enter the weight data in the macro calculator at the top of the page, or do I adjust based on point 7 above (330kcal per kg off), or do I both re-enter the data in the macro calculator and adjust based on point 7?

Emmanuel Okafor
Emmanuel Okafor
September 12, 2020 01:34

If I am running 4 days a week and getting an average step count of more than 15,000 would I be highly active or lightly active ?

Louis
Louis
September 9, 2020 22:39

Icky subject, serious question

Hi, Andy. Two or three times every summer, when temperatures are high, I inevitably eat something that seriously disagrees with me and results in diarrhea. What happens in such cases, in terms of the body’s macronutrient retention? And how do you handle those situations, to ensure that you’re taking in a sufficient amount of available macronutrients?

Louis
Louis
September 10, 2020 15:48
Reply to  Andy Morgan

Will do, Andy. Thanks very much, as always, for your advice πŸ™‚

Youssef Iskander
Youssef Iskander
September 7, 2020 15:04

What is the definition of the activity levels? I work full time as a picker-packer, which is essentially a job that requires you to lift 15-45 pound boxes for the entire day, I also train 3 days per week. So, what would my activity level be?

Kind regards,
Joe

Daniel
Daniel
August 29, 2020 16:20

Hi Andy.
I am planning a diet break & deload week that also coincides with a week where I will not have access to a gym. Should I base my maintainence calories as sedentary or keep them at the same activity level as weeks where I train?

Thanks
Daniel

Daniel
Daniel
August 30, 2020 21:36
Reply to  Daniel

As ever thank you very much for the response Andy.

Nuno Sousa
Nuno Sousa
August 28, 2020 09:47

Hi Andy, is there any place where I can find the old macro calculator? Where we can insert the desired calories/protein/fat to have the training/non training days offset?Or at least any place where I can find the formula behind those calculations? Thanks! Nuno

Vishal Patel
Vishal Patel
August 24, 2020 15:42

Hey Andy,

Once again thank you so much for all this info. I have a quick question with regards to cutting. For me, it seems one week I don’t tend to lose any scale weight and no material difference in the measurements however the second week I lose the desired 0.5%-1%. I’m worried if I cut the calories anymore the weight loss will be too fast but this way of only losing how much weight I want every two weeks is far from ideal. Have you seen this scenario before? If so what would you advise?

Cheers

Vishal Patel
Vishal Patel
August 26, 2020 22:13
Reply to  Andy Morgan

THANK YOU!

Meaghan Janisse
Meaghan Janisse
August 19, 2020 05:07

Hi Andy! Thanks so much for this amazing macro calculator.

I have a few questions.

1) How can the energy expenditure be the same if you’re lifting 3 days versus 6? Is it assumed you’re going harder on those 3 days if you’re only doing 3 and that if it’s spread out over 6, it’s less intense each day?

2) Where does cardio get factored in to your energy expenditure?

3) How would you know if you’re lightly active versus highly active? For example, I walk 10,000 steps a day and recommend others to do so, as well. Would that be lightly active? Some examples of how to know what each is would be lovely!

Thank you so much, keep up the great work!

Taylor
Taylor
August 18, 2020 07:54

Thoughts on the science behind 1g/lb of body weight for protein? I’ve come across a few things recently stating this a myth, and that put the max a human can process at between 0.64 to 0.82 g/lb daily, with the extra being wasted or adding oxidative stress. I generally value your knowledge on these topics, and I couldn’t find anything specific on your site beyond “1g/lb, less if you’re overweight” in this article. Thanks Andy!

Clark Shull
Clark Shull
July 29, 2020 10:47

Andy, I like that your calculator gives the option to split macros between training days and rest days. I look forward to giving it a try. Here’s my problem. Though I had great success putting on muscle over the last 2 years, I now want to reduce my body fat percentage which is at about 14%. I have tried every combination of calorie deficit, higher carbs, lower carbs–even Keto, and cannot lose fat while maintaining muscle. In fact, I tend to lose 3 times as much muscle as fat. I keep the protein intake high but nothing seems to work. I am 59 yeas old and 178 lbs. Do you think my age is a factor in this issue? I rarely do cardio other than a bike ride once a week. Thanks for your attention.

Clark Shull
Clark Shull
July 29, 2020 11:53
Reply to  Andy Morgan

I use one of those scales that measures body fat, muscle mass, bone mass and such. I weigh once a week to measure my progress.

Angelo Fresco
Angelo Fresco
July 27, 2020 03:57

Hi Andy!

I absolutely like the information you have presented. I’m sure many have benefited from your courses and research.

Now, I’m having problems calculating my MACROs. I’m 5’6″ 223lbs, and 50 years old. So, obviously need to cut/lose weight/fat. I work out fairly heavy (weights) 5 days a week and keep cardio to a minimum (30 mins) 4 times a week. Acording to the very beginning calculations I need 1969 kcals to “survive.”

Can you help with my breakdown of protein/fat/carbs in grams and percentages or point out where I can go so I can calculate the numbers myself?

Again, thanks for all your help and information and look forward to hearing from you soon!

Zen
Zen
July 21, 2020 17:55

Hi Andy,for the bodyweight loss/gain recommendations for cut/bulk,do i have to constantly adjust it according to my new weight every week/month so as to stay at a constant percentage,or do I keep it as the same as my initial true body mass loss/gain?

Zen
Zen
July 22, 2020 23:39
Reply to  Andy Morgan

Hi Andy,
Let’s say my initial calculation is 0.5kg per week of bodyweight loss,so does that mean that I aim for that amount of weight loss per week throughout the cut?

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