Important Details and Instructions, please read to ensure you use the calculator properly, understand your goals, and activity level.
Please enter your: Current Weight in pounds, Goal Weight om pounds, Height in Inches, Age, Gender, and Activity Level. Once this is completed your calories required and macro breakdown based on your personal goal will be provided.
You will notice there are 4 different goals:
- Maintain Weight: This is for the person who has 5 or fewer pounds they want to lose and is really focused on living a healthier life while creating changes to their body composition. slowly building lean muscle.
- Lose Less Than 20 Pounds: This is for the person who has 20'ish or fewer pounds to lose. The goal when losing weight is to do it with the most amount of food possible to keep your metabolism functioning as optimally as possible. The macro breakdown in this goal will do just that for you!
- Lose More Than 20 Pounds: This is for the person who has more than 20'ish pounds to lose. This is putting your body into a true caloric deficit with the goal of losing about 1/2 -1 pound per week. Losing weight too fast is not great for our metabolism or hormones. It is far better to take it slow and steady. Plus this will ensure that you will have a better chance at keeping the weight off for lift!
- Build Lean Muscle: This is for the person who wants to lose less than 5 pounds but wants to really put their focus on building lean muscle. These macros are highest in protein because it takes Protein and Lifting Heavy to build muscle! But don't be scared...you will not get bulky overnight...It takes a LONG time to build muscle.
When selecting your activity level, if you are unsure of your activity level, scroll to the bottom of the page for a greater description of each activity level.
* If you are working with a coach and would like to share this information with them please grab a screenshot of your macros and email or message it to them directly.
Activity Level Description:
- Sedentary, Desk job, with little to no exercise: This is someone that works a desk job, does almost no movement throughout the day, does not work out, and when they get home they do very little other than cook dinner and basic house chores. On average this person probably gets around 3,000 steps or less per day.
- Light Activity, Desk Job, with light exercise 1-3 days per week: This person has a desk job but they try to get up and move around throughout the day. They might have kids or a pet that requires them to be more active than the person above. They try to work out at least 1-3 times per week. On average this person probably gets between 3,000 - 5,000 steps per day.
- Moderate Activity, Exercise 3-5 days per week: This person might have a desk job, but they try to get up every hour to move, they might even have a standing desk. Or this person has a job that keeps them on their feet a good part of the day but their work is not labor-intensive. They work out 3-5 times per week. On average this person probably gets between 5,000 - 8,000 steps per day.
- Very Active, Hard Exercise 6-7 days per week: This person most likely does not have a desk job as that requires too much sedentary activity even if you are standing at the desk. This person probably works in the service industry or has a job that requires them to be on their feet the majority of the day, and their work requires some physical labor. They work out hard, lifting weights, 6-7 days per week. On average this person is getting 8,000 - 12,000 steps per day.
- Extremely Active, Hard Exercise 6-7 days per week: This person's job requires them to use physical strength all day long. Examples would be construction workers, and bulk delivery: beer, food, furniture...heavy items. They also work out lifting heavy weights 6-7 days per week. On average this person is getting no less than 12,000 steps per day.