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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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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

Iโ€™ve been on a cutting diet for a solid 5 weeks this Thursday. Iโ€™m losing weight at a good pace about but Iโ€™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?

Usama
Usama
May 24, 2020 15:06

How do I decide what food to eat?

Navien Rajendran
Navien Rajendran
May 19, 2020 09:16

Hye Andy, this body recomposition idea sounds good for me. Does this works on underweight person who like to gain weight. I tried bulk and ended with belly and love handles. I also try cut, unfortunately I lose weight but not inches.

Navien Rajendran
Navien Rajendran
May 19, 2020 11:03
Reply to  Andy Morgan

Thank you so much for the prompt reply. It makes sense very much. Just little conscious macro calculation and the portion.

Janet
Janet
May 17, 2020 06:43

Hello Andy. I’d like to know how lightly and moderately active is defined. Does this refer only to the NEAT or aerobic/cardio exercise? Also, 3 to 6 of weight lifting per week, but, how much time do we need to invest in each session?

How relevant is today the % macronutrient distribution? i.e I have always taught that carbohydrates should be around 40 to 60% and the same with fat and proteins. This is totally irrelevant then, or maybe thereโ€™s some context when this is useful?

Mark
Mark
May 12, 2020 12:07

Hey thank you for all the great articles and guides. I have a question, the calculator suggests 2,034 calories for cutting with mostly sedentary and 1,618 calories for sedentary. Isn’t the difference a bit too much? I mostly sit all day but weightlift 3-4 times a week. Would be great if you could suggest me a number of calories I could follow.
I tried to weigh myself everyday to adjust my calorie intake, but it’s been very unreliable.

Danny Collins
Danny Collins
May 4, 2020 05:14

After attaining the goal of 10% bodyfat…

How should you alter your calories per week to maintain this year round?

Thank you. This website is tremendous!

Danny

Danny Collins
Danny Collins
May 4, 2020 21:48
Reply to  Andy Morgan

Wow. Thank you! What an excellent article.

You tha man

Matt Nairn
Matt Nairn
April 30, 2020 09:35

If I go for a recomp, it suggests i have around 280g carbs a day.

This really puts me off because it conflicts with a lot of things i have have read recently (just finished Dr Ted Naimans PE diet which is a great read and he has an instagram page worth viewing).

Just wandered if other people are put off when it the calculator suggests carbohydrates at this amount?

Nav
Nav
April 30, 2020 04:59

Thank you for this calculator. I will definitely put it to use Iโ€™m always scared of eating to many carbs but Iโ€™m going to try eating more of them. Iโ€™m skinny fat 5โ€™11โ€ 195 and 26 yrs old… and my question only is can I get lean while using ONLY resistance bands!?!..I drive a truck cross country so gym is out of the equation.

Sorry one more question when first starting a diet when should one incorporate a cheat meal or carb refeed day as some call it?

Alex
Alex
April 29, 2020 10:43

Hello Andy, thanks for putting up such a detailed and easy to follow guide. You are quite a gem in this world and give us enough information without overcomplicating it. I was wondering why the calculator, for cutting with cycling, spits out fewer calories on both rest and workout days when answering a higher number on training days : two training days = 2 147 cal training day / 1 717 cal rest day ; whereas inputting 6 workouts = 1 894 cal training day / 1 515 cal rest day

Jennifer Flores
Jennifer Flores
April 28, 2020 02:15

Which macro calculator/tracker do you recommend? I was using Macrostax until recently but you canโ€™t adjust the macros. Thanks

David
David
April 27, 2020 18:55

Hi Andy, I know no calculator is perfect but I have a question about fats. It tells me that I should eat about 30 g of fat per day. It seems to me that a lot of websites/calculators advice more, basing fat intake on body weight. Do you think they are wrong by recommending more fat?

Vishal
Vishal
April 26, 2020 19:06

Hey Andy – Thanks so much for putting together all this information and always updating it. It is VERY much appreciated. I have a quick quick that I’m not too sure about. I believe very strongly in the benefits of fasting and have been doing ONE 40 hour water fast a week which I would like to continue. Now, assuming this is non-negotiable & I do no macro/caloric cycling (for simplicity) & am looking to cut and also incorporate 16/8, how would I go about adjusting my calories accounting for this huge deficit at some point in the week?

Vishal
Vishal
April 27, 2020 15:22
Reply to  Andy Morgan

Thank you!! My rationale for the long fast goes much deeper than physique goals. I primarily use it as one of many methods I use to build discipline and have been consistently doing it for months now. I will do everything else you say and monitor progress and if the fast is highly detrimental to my other goals will have to sacrifice it. Thank you for the reply, really appreciate it!

Sam
Sam
April 25, 2020 07:18

Hi Andy,

Firstly, thanks you so much for such a brilliant website with so much information. It’s genuinely brilliant and I am hugely grateful for what you have done here.

I’ve a garmin watch that estimates my calories burnt throughout the day (exercise and normal activity) and ties into MyFitnessPal. I’m using this to set and track my macro targets, with my burnt calories ‘topping up’ my calorie requirement for the day. Should I use my BMR as a target and let MFP top up my calories needs? Should I also reduce this BMR target to take into account cutting? My protein target is your recommended one and so is static; I’m allowing MFP to just top up my carbs and fats.

Thanks again!

Sam

Sam
Sam
April 25, 2020 16:43
Reply to  Andy Morgan

Thanks for the quick reply – I’ll give it a go!

V R
V R
April 22, 2020 20:32

Hi Andy, sorry to bother you with a question! I didnโ€™t want to leave a comment on insta as my PT also follows you and I have some concerns regarding my diet plan๐Ÿ˜€ since November I have been on a massing cycle although currently on maintenance phase due to the gym being shut. During both phases my macros have been protein 24%, carbs 61% and fats 15%. I have always thought that the fat % was way too low and even more so after seeing your recent insta post. For info, Iโ€™m 45, 75kg and around 15/16% bodyfat. I had questioned this previously but it was kind of dismissed. Do you think I should be revisiting this? Again sorry to bother you

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