Calculate Your Calorie And Protein Needs!

Calculate Your Calorie and Protein Needs!

Calculation of Calories & Break down of Macros based on Personal Goals
Please enter your: Weight, Height, Age, and Select your Activity Level

pounds
Inches
Years
Select your activity level from below: *

Goal: Lose Weight, More Than 25 Pounds to Lose

This is for the person who has more than 25 pounds of fat to lose. Below is your calorie requirement to Lose 1-3 pounds of fat per week. This includes a calorie deficit of 500 which is the absolute max anyone should ever do. If you find you are not losing weight with this big of a deficit, this is your body telling you, you actually need more food.
Below breaks down your required calories into the macronutrients required to properly fuel your body based on your goal of losing weight.
grams
grams
grams

Goal: Maintain Weight OR Lose Less Than 25 lbs of Fat While Building Lean Muscle

This is for the person that has less than 20 pounds of fat to lose, but is also looking to build lean muscle. Below is your calorie requirement. This is based on your TDEE calorie requirements above.
Below breaks down your required calories into the macronutrients required to properly fuel your body based on your goal of maintaining your current weight.
grams
grams
grams

Goal: Build Muscle

This is for the person who has little to no fat to lose and is looking to gain a little weight by Building Muscle. Below is your calorie requirement to build lean muscle. To build muscle you must properly fuel your body, meaning your body needs more food. This is based on your TDEE calorie requirements above, plus a calorie surplus of 300.
Below breaks down your required calories into the macronutrients required to properly fuel your body based on your goal of gaining muscle.
grams
grams
grams

Note:

Everyone's body reacts differently to protein, carbs, and fat. This calculator is meant to give you a baseline to follow, it is a great place to start. If you are interested in working one on one with a Nutritionist to help you make minor tweaks to your macros, please let me know and I would be happy to refer you.

Activity Level:

  • 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, 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.

Food:

The best fuel to feed your body, but also the most difficult to understand. You have heard: Cut Calories to 1,200, follow a Keto Diet, follow a Paleo Diet, do Weight Watchers, try the Whole 30 Program, use Nutrisystem, try the Atkins Diet...and the list goes on and on and on.

The problem with every single one of these diets Is: THEY ARE DIETS! You don't learn how to properly nourish and fuel your body based on your goals. Instead, you are told to follow this DIET and you will lose weight. And yes you might lose weight, but in all likelihood, you will end up putting the weight right back on after you have finished the diet. This Is because these are fad diets, they are not sustainable, and they don't teach you how to properly nourish your body.

Macros / Macro nutrition:

  • All food Is made up of calories and Macros are the break down of the calories In our food.
  • Calories are made up of Protein, Carbohydrates, and Fats. Therefore when someone who Is counting macros they are simply taking counting calories to the next level, a better level!

Before you start thinking, "oh no this is gonna be hard", let me tell you. I have made this really easy by already having the meal plans and recipe examples for you. Also, there are several great apps out there that will help you count macros. My favorite Is MyFitneesPal.

 

If you are working with a Nutrition or Macro Coach you will want to follow their recommendations on your appropriate Macros. They will work with you one-on-one and make tweaks as they see fit during your progress. You are able to adjust my recipes by increasing or decreasing the protein, carbs, and fats to hit the exact goal they have set for you. My meal plans, are base plans, giving you room to add your favorite snacks, protein bars, and protein shakes.

 

Why Count Macros and Not Calories:

Counting calories Is ok, but It doesn't really show you what you are putting Into your body.

Example: Your calculated calorie goal might be 1,500 and you could eat enough Oreo cookies to hit 1,500 calories and you would be sticking to your calorie goal. However, eating 1,500 calories In Oreos won't help you lose weight or gain the lean muscle you want.

Counting macros instead of calories takes counting to a better level, allowing you to properly nourish your body, by eating a balanced amount of Protein, Carbs, and Fat, allowing you to lose that unwanted fat, gain lean muscle, fuel your body properly, and not restrict foods.

 

Benefits of Counting Macros:

  • Allows you to narrow In on what you are eating based on your goals
  • Promotes properly nourishing your body, without putting It Into starvation mode
  • Helps you to better understand how your body reacts to certain foods
  • There Is no complete restriction of any food, however, everything in moderation
  • You'll learn how to fuel your body properly for lifelong health, not a fad diet. This Is completely sustainable for the rest of your life.
  • Best of all Counting Macros guarantees that you will hit your goal, no matter what your goals are:

Example of goals:

  • If you are looking to lose weight, you want to eat a high protein diet: 30%-40% Protein | 30%-40% Carbs | 20%-30% Fat
  • II you want to gain muscle, you want a high protein high carb diet: 25%-35% Protein | 40%-50% Carbs | 25%-35% Fat
  • If you are looking to maintain your weight, you want a more well-balanced diet: 25%-30% Protein | 40%-50% Carbs | 25%-30% Fat

 

Again no need to think too hard on this here, I have already figured all of this out In the meal plan examples. This Is to simply help you better understand Macros and how Protein, Cabs, and Fat play a role in our bodies based on our goals.

If you follow my meal plan examples, you will see macro nutrition in action. As you make each recipe and review the nutritional facts, you will start to see what a high protein diet can look like. You will start to better understand portion control. The goal of my 28-day plan is to give you the knowledge to continue beyond these 28 days. To start creating recipes on your own fitting them Into your macro goals. Or, you could just keep eating these same recipes all the time...there are over 30 recipes in this program! With each recipe, I have provided notes on how you can adjust the ingredients/macros to fit your individual goals.

Questions:

Send a message and I will be happy to answer any of your questions.