FREE MACRO CALCULATOR
A big part of losing or gaining weight has to do with the amount of calories you consume daily in relation to what your body needs and the goals you are pursuing. This caloric intake can then be broken down into "macros": fats, proteins, and carbohydrates. Determining both the overall amount of calories and the percentage of each macronutrient that makes up the calories needed each day to obtain your goals based on your unique body composition can make all the difference in your pursuit.
Below is a calculator where you can simply plug in some information and these amounts will be calculated for you.
This calculator uses what I believe to be the most accurate formula for working out your nutrition requirements.
However, it isn’t always possible to create meals that fit these requirements exactly. Plus in outlier cases with extreme inputs, the results from the calculator may not be correct.
This is why the macros in your custom program may be different to the results you see here.
It is always best to get expert advice before proceeding with any diet.