These estimates are based on equations using an average height and healthy weight for adult women and men. Exercise and activities like yard work and fidgeting increase calorie needs ( 3).ĭaily calorie needs range from 1,600–2,400 calories per day for adult women and 2,000–3,000 calories for adult men, with the low ends of the ranges being for sedentary people and the high ends for those who are active ( 4). The taller you are, the more calories you need to maintain your weight. The number of calories you burn at rest declines with age ( 2). Women generally burn 5–10% fewer calories at rest than men of the same height ( 1). As such, you can set the target intensity percentage to provide more aggressive or less aggressive macronutrient recommendations.Your daily calorie needs are based on several factors, including: I also felt it important to include some flexibility with regard to the aggressiveness of the cutting or building phases. From there, you can gradually titrate protein up until you find a percentage that works well for you. That said, I highly encourage you to start with your fat ratio set at a higher percentage to optimize fat-adaptation. In order to make this macronutrient calculator truly unique and customizable, I opted to create a formula in which you can manipulate your desired percentage distribution. (I encourage you to be realistic with the timeframe you've allotted to reach your goal and I suggest you pick a bodyfat goal within 10 percentage points of your current body fat.) Input your desired bodyfat percentage.In order to fine-tune your goal and provide you with more qualified starting macros, you can use the information below to customize your recommendations further. Every goal is different and every goal requires a slightly different macronutrient distribution. You likely train like an animal 5-6 days a week but also have a highly demanding job pouring concrete or something similar.īased on the information you input above, the calculator will generate an estimate for your maintenance intake. If you're operating out of this category, you're burning some serious calories throughout the day. You train consistently throughout the week with quite a bit of intensity but you also have a physically demanding job that requires you to be constantly moving. If you are very active, you're moving throughout the entire day. Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects. You may work a desk job but then absolutely kill it in the gym. Or don't train at all but you work at a slightly more active job. Work a desk job but also train on occasion. You come home after work and watch Netflix. You work a 9-5 desk job and do not train at all. However, this calculator is a great way to establish a baseline and get the ball rolling. We're all individuals and therefore require different manipulations. There isn't a perfect online macro calculator.

Bodybuilding macro ratio calculator