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Your Macro Calculator
Name (First and Last)
*
Age
*
Gender
*
Height (in)
*
Weight (lbs)
*
Activity Level
*
Activity Level
A
Sedentary: Little/no exercise; mostly sitting; desk job or minimal daily movement; no workouts.
B
Lightly Active: 1–3 moderate workouts weekly; 30–60 min each; regular daily casual movement.
C
Moderately Active: 3–5 weekly workouts; 45–60 min each; regular lifting/cardio; moderate effort.
D
Highly Active: 6–7 intense workouts weekly; consistently active lifestyle or demanding daily job.
Primary Goal
*
Primary Goal
A
Fat Loss
B
Muscle Gain
C
Maintenance
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