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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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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?

Gilly Johnston
Gilly Johnston
July 17, 2020 22:42

Hi Andy

This is fantastic and really clear, thankyou.

Ive just had my macros done.

According to your calculations
[deleted by Andy, per comment rules]
It’s probably a silly question but in order for me to split the macros across 3 meals is it as simple as dividing the macros by 3?

Cheers and thanks in advance x

TJN
TJN
July 11, 2020 00:03

Hi Andy,
Thanks for putting such an incredible and open resource on the web for everyone to see and use.
In the sedentary calculation, do you include the thermogenic effect of food (TEF)?
Thanks

Taylor
Taylor
July 1, 2020 12:01

Going through a recomp here (skinny fat, 6’3″, 178lbs, about 17-18% body fat when I started), and I’ve been losing just under a pound a week. Measurements are trending in the right direction as well, waist slimming and muscles about the same or slightly increased. Should I expect to lose a bit of weight during this phase? I’m starting to feel almost too slim, but perhaps that’s a function of the fact there wasn’t much muscle before.

Javi
Javi
June 27, 2020 16:30

Good morning!! I have a doubt,
A diabetic person should eat the same macros as a person without this disease? Thanks

Thomas
Thomas
June 25, 2020 19:47

Hi Andy,
How comes that the calculator gives me
– only 1975/1580kcal (training day/rest day) if I train 6 days per week
– while 2239/1791kcal if I only train 2 days per week
during a recomp phase?
I supposed it’s the other way round i.e. more kcal if I train more times per week…
Confused…
Cheers

Thomas
Thomas
June 27, 2020 05:09
Reply to  Andy Morgan

Oh nooo, sorry, please don’t remove the 2days/week option! I think doing a full body workout twice a week sometimes is an interesting option for many (me included)!
And perhaps burning more calories during 2-3 full body (probably bit longer) workouts per week versus training 5-6 times per week with a split system (*relatively* short workouts) might be the reason why the calculator permits more calories when training less times per week i.e. 2-3x(?).
However, otherwise I unfortunately still can’t see the logic that one may eat more calories while training less (no matter, if 2 vs 6 or 3 vs 6 times per week)… perhaps an example might help?

Priscilla
Priscilla
June 23, 2020 03:51

I am not sure if I am Mostly Sedentary or Lightly Active. Yes, I lift 3 days a week for about 2 hours each session and… [shortened by Andy]

Priscilla
Priscilla
June 23, 2020 09:30
Reply to  Andy Morgan

Thank you for your reply. I will do
Just that and maybe update you with the outcome in 8 weeks

Martin
Martin
June 21, 2020 16:10

Hello Andy, thank you for your great website, very clear with no BS or hyperbole. Please can I ask 3 questions. I am 48, a training beginner with some knowledge of compound lifts and about to start on my first ever bulk (min 6 months). (1) Does my age mean I should amend anything in your nutrition or training guides? (2) I know I will have to adjust my calories and macros during my bulk phase, but should I specifically adjust them (reduce calories etc) if I progress from beginner to novice lifter part way through, as I imagine is likely? (3) I have very skinny wrists, forearms and ankles (despite being over 6 ft with broad shoulders) – does this indicate anything about my genetics? Thank you

Martin
Martin
June 23, 2020 01:48
Reply to  Andy Morgan

Many thanks Andy, I really appreciate your reply.

Taylor Brown
Taylor Brown
June 21, 2020 02:48

Hi, I was just wondering if you could abbreviate on the term “lightly active”? . Could you class 30 minutes of cardio a day “light activity” with resistance training each day?
Thanks

Rachel
Rachel
June 18, 2020 22:19

Hi – Firstly……I am so happy to have found your website – SUPER helpful!
I am 36 years old, 160cm and 59kg.
Your calculator says my BMR is 1332 and my TDEE is 1798 (mostly sedentary)
To cut, it suggests my calories go down to 1311 which is below my BMR. Please can you help me understand how this is enough to live and be active? Or have I misunderstood something? I really want to be able to understand this as it helps me put things into practice.
Thank you so much x

Scott
Scott
June 11, 2020 21:39

Hi Andy! Thanks for all the suggestions. I have lost about 13 pounds since late March, but over the past one month I had been “stuck” (scale and measurements). Since mid-May I have been weighing daily and using measurements per many of your recs. I workout about 6 days/week (3 lift, 3 HIIT) with walks at night or a few hours/week of cycling. This week, I took an exercise break to rest/heal and I have lost about 2 pounds on the scale (measurements tomorrow). When I restart exercise next week, what should I do with my calories – increase back to previous or remain where I am now? I dropped them this week from 2300 to 1900 (40%P, 40%C, 20%F). Macro calculator is around 1900 calories. Thanks!

Adrian
Adrian
June 2, 2020 15:31

HI Andy! First of all thanks for your great work. I’d like to ask you regarding calories calcs, I walk 5km every morning, gym 3 or 4 day a week and I also play sports twice, maybe 3 times a week. There are day where sports and gym overlaps. My first question is “lightly active” is ok for calculations? and second, would calories cycling be a good idea in this case? Thanks!

Otto Winata
Otto Winata
May 28, 2020 10:15

Hello andy, I have an irregular sleep pattern due to staying at home 24/7. How do I structure my meals to meet my daily calorie and protein goal?

For example, I wake up at 9 am, consume 70% of my required calories a day but fall asleep at 5 pm, waking up at 1 am the next day. Do I consider it a new day of eating then or wait till 9 am?

Karen
Karen
May 28, 2020 06:51

Hi Andy, I’m progressing from a keto diet (for the last two months) to a more balanced/Mediterranean lifestyle. I think I have cut my calories too low (1300) as I knew anyway (your calculator suggests 1630) as I stalled on my weightloss and stupidly kept reducing. Im just wondering if you think I should gradually start my new eating lifestyle? I was only eating 20g of carbohydrates on keto and will now be increasing to 215g. I have only about 3% body fat left to lose (about 7 pounds). Really appreciate any feedback as I have tried so hard the last few months I would be devastated to put back on any weight at this point

Karen
Karen
May 29, 2020 17:18
Reply to  Andy Morgan

Thank you for your reply Andy. I was hoping to discuss signing up to online coaching but my understanding is that you only work with men, is this right?

Osman
Osman
May 28, 2020 05:29

I’ve been on a cutting diet for a solid 5 weeks this Thursday. I’m losing weight at a good pace about but I’m currently in worried about my macros. Protein seems super high in comparison to the macros you laid out. My question is should I reduce protein before carbs if I were to make an adjustment

Osman
Osman
May 28, 2020 09:07
Reply to  Andy Morgan

Thanks so much for info!

Janet
Janet
May 26, 2020 06:09

Thanks a lot to take your time to reply all the questions. It speaks highly of you

Boaz
Boaz
May 26, 2020 03:49

Hi Andy.

First – Thanks a lot for all this really-to-digest and professional info.

I have a question regarding how I’m supposed to account for calories burnt in workouts in the calculator, which after reading the entire site and comments I’m still unclear about.

I’ve chosen “Mostly sedentary” in the calculator because I do an office job, but I do work out 3 times a week with high cardio and an estimated burn on ~750 calories per workout. Should I ignore that calorie burn? Or should I eat more calories to make up for it on the days I work out in?

Thanks again

Emil C.
Emil C.
May 24, 2020 15:10

Hey Andy, I work as a cleaner at a warehouse 5 times a week, 3-4 hours per day, and according to my foreman this comes out to about 10-11 kilometres of walking per shift. I also work 5-10 hours a week filling up shelves at our local grocery store. For my training, I do a full body calisthenics workout with gymnastic rings for the upper body (dips, chin ups, rows, push ups) and single leg work for the lower body (pistols and step ups) three times a week, with a 30-40 minute stretching session on my off days. Do you reckon this would put me in the lightly active category?

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