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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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Matt
Matt
January 20, 2021 08:22

Hi Andy,

Thanks for this, fantastic breakdown.

I’m WFH but doing basic dumbbell home workouts each morning with a walk in the afternoon (currently averaging 7k total steps per day). Would you pick ‘sedentary’ or ‘light’?

I’m 6″4 201lb aiming to recomp. Usually train 5 days a week but COVID put a halt to all of that in 2020. As a result body fat % has increased and muscle mass has somewhat decreased.

Thanks,

Matt

Carly Cochran
Carly Cochran
January 12, 2021 01:21

At what point would you adjust your protein intake? After you lose 5 lbs? 10 lbs? 20 lbs?

After you make your 4 week adjustment, do you adjust again in another 4 weeks?

Gennadiy
Gennadiy
January 9, 2021 03:41

Hey, Andy. Thanks for the content.
In the past I used calculator at sareyko.net, until it was taken down. The split there between workout days and rest days was different in terms of how much fat there was on rest days. It was something like zero carbs, 2g of prot per kg of lean weight, and the rest were fats.
Is this a viable option?

Stanley
Stanley
January 6, 2021 01:18

Hey Andy, thanks so much for your content. I downloaded yout diet set up guide a few years prior, which was a tremendous help! Unfortunately I wasn’t able to download the updated guide. I already tried out 2 of my email-adresses and so far I haven’t received it yet.
Do you happen to know what could cause this issue or by any chance send it to me manually? Please let me know πŸ™‚

Trishant Sharma
Trishant Sharma
January 4, 2021 20:28

Hi Andy !! Do we also have to subtract our fiber intake from the total carbs we eat ?

As fibers are not absorbed and just pass through the system.

Stefano
Stefano
December 30, 2020 21:32

Hi Andy
I work as carpenter standing a lot on my feet and 2/3 days I do around 10000 steps in the working environment. Which activity does it suit best light ? High ?

No workouts at all at night.

Thank you

James
James
December 30, 2020 14:48

Is it normal for weight to suddenly stall , decrease or increase more than expected in a bulking phase even though I have been eating roughly the same macros everyday?

I have been bulking for 4 months now and this is a part of the data recorded:
74
74.3
74.4
74.6
74.8
74.7
75.2
75.3
75.4

The data above shows the weekly average for 9 weeks. Sometimes my weight will increase more than I want from 74.7 to 75.2 and sometimes even decreased slightly from 74.8 to 74.7.

Trishant Sharma
Trishant Sharma
December 22, 2020 22:52

Hi Andy, I have a weighing scale which also measures body fat percentage and since the last 3 weeks. My body fat percentage on average is 14.8%, and I’ve been eating mantainance calories till now. Although I sure workout 6 days a week, and I want to gain muscle, but I’m not able to understand whether I should go with a recomposition or a bulk. I’ve been staying on average the same weight or have lost just a little bit over the last 3 weeks, and I’ve been training 6 days a week since almost 6 months now. Can you help me here ?

Trishant Sharma
Trishant Sharma
December 23, 2020 12:19
Reply to  Andy Morgan

But I’ve read the bulk vs cut guide but still confused whether to bulk or maintain and go for a recomposition, being 6 months into training, I would be considered a novice or intermediate .

Frankie Chan
Frankie Chan
December 19, 2020 21:09

Im new to weight training, so I decided to recomp.
But when should I stop recomp and start cut/buff ?

Thanks

Jason
Jason
December 14, 2020 05:59

Hi Andy. Your site is amazing. Just the information I’ve been looking for. Sorry if I missed the answer to this question somewhere but on days you work out, should you make up those burned calories and eat more? Or as the calorie calculator factors in your activity level should you just stick to those calories everyday? I’ve been using Cronometer to track my macros and it was set where when I put in an activity, it would subtract those calories and some days I’d probably end up eating almost 3000 calories while your calculator says I need about 2200. I do have some belly fat that’s been hanging on so could be the issue? Thanks again.

Troy Evans
Troy Evans
November 10, 2020 10:57

Hey Andy,

Great info. It has my cutting cals below my bmr calories. Is this OK? I assume so but countless articles always say don’t go under bmr or gains will basically vanish asap.

Andy Aron
Andy Aron
November 10, 2020 05:55

Hello Andy,
So am 18 180 pound and 5 10. I started losing weight 3 month ago I lost about 6 kilograms using myfitnesspal app. However, my calculated calorie intake is less than the calorie I got here by 500 calories! Should I take a diet break? Adjust my calorie intake?
I workout 4 days a week.
Thanks for the help!

Rima Jaridly
Rima Jaridly
November 7, 2020 01:09

Hello Andy,
I am so happy that I came across your site. Love all the info.

I am 44 years old, 5’6. Current weight 147lbs.
I started counting macros with an online coach for 12 weeks and lost 13 lbs. My numbers are [deleted, per comment rules], but for the last 6 weeks, I have been hovering between 146 and 148lbs and can’t lose any more.

What do you recommend I do to continue to lose weight?

Sandra
Sandra
October 30, 2020 02:45

Hi! I have a doubt about protein intake… If my IMC is 24, i have to use the 1g/lb rule or the graphic? (My calculations give a higher number with the 1g/lb rule than the graphic and that confuse me).

Alexander
Alexander
October 27, 2020 03:54

Thank you!

Nichole Cunningham
Nichole Cunningham
October 27, 2020 03:23

Hi,

TDCI is about 1700. When I cycle caloric intake for training/rest days, the TDIC increases to about 1800 or so on training days. Why the increase? What’s the difference between TDCI and TDCI on training days? I thought the TDCI already included training days?

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

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