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If you know you're ready to know your macros, the macro calculator below can help you determine your daily targets for three goals: Weight loss; Weight gain; Overall health and weight maintenance; You can find in-depth explanations of our preferred macros for each goal below.
Whether you want to build muscle, lose fat, or push your performance in the weight room, the quality and composition of what you eat matters just as much as how many calories you put down...
This calorie and macro calculator will help you to calculate for: Cutting phases — fat loss while maintaining muscle mass (or even growing some). Bulking phases — weight gain while minimizing fat gain and maximizing the rate of muscle growth, Recomp phases — for simultaneous fat loss and muscle gain while achieving weight maintenance.
This macro calculator estimates the macronutrient needs of a person based on their age, physical characteristics, activity level, and bodyweight goals.
Calculate EXACTLY how many calories & macros you need while bulking (weight gain), cutting (weight loss), or maintaining (TDEE). Lean bulking, leangains, keto, or standard calorie calculator. Gain muscle and lose fat.
Using the MyFitnessPal free macro calculator is simple. All you need to do is enter a few basic details about yourself, such as your age, sex, height, weight, activity level, and your goals (whether you want to lose, gain, or maintain weight).
Flexible dieting or “If It Fits Your Macros” (IIFYM) is a relatively new approach. If you are looking to get shredded and lose fat as well as gain muscle, then we have the perfect solution for you. Our bodybuilding macronutrient calculator is the perfect way to determine the proper amount of nutrition for you, and build the body of your dreams.
Free macro calculator for muscle gain, fat loss, and more. Set your preference for protein intake and high or low carb. Includes carb cycling!
Choose "Enter %" if you want to manually enter your Body Fat %. Select the option that fits your body type best. If you have actual body fat % measurements from a DXA, InBody, or BodPod, you can use the advanced calculator to input your number for a more accurate calculation.
The most accurate macronutrient calculator for women and men. Find your macros to lose weight, build muscle, and transform your body.