Macro Calculator
Calculate your daily calories, protein, carbs, and fat targets in under 60 seconds.
Know Your Numbers
Your body burns a specific number of calories each day. Knowing that number — and how to split it across protein, carbs, and fat — is step one.
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Your Results
Want a Personalized Plan?
These estimates are a great starting point, but everyone's body is different. Book a free consultation and get an InBody body composition scan to find your exact lean mass, body fat percentage, and metabolic rate — then we'll build a nutrition plan tailored to you.
Book Free ConsultationWhy Nutrition Matters
You can't out-train a bad diet. Dialing in your nutrition amplifies every hour you spend in the gym.
Fuel Performance
Carbs fuel intensity. Protein drives recovery. Fats keep your hormones balanced.
Accelerate Results
Training tells your body what to do. Food gives it the resources to do it.
Build Sustainable Habits
No crash diets. No guesswork. A flexible framework you can stick with for life.
Know When to Use Your Numbers
Your macros are a starting point. The 4-Phase Nutrition Blueprint tells you exactly when and how to use them — all year long. Four phases. Twelve months. One sustainable system.
Maintain • Cut • Maintain • Build — your year, mapped out
Fuel Your Results
NSF Certified for Sport. Trusted by 100+ pro sports teams. The only supplements we recommend.
Creatine + BCAAs
5g creatine + 5g BCAAs. Built for strength, endurance, and faster recovery.
Black Iron Athletics is a Thorne affiliate partner.
Nutrition FAQs
Common questions about TDEE, macros, and nutrition coaching
What is TDEE?
Total Daily Energy Expenditure — the total calories your body burns each day including BMR, activity, and digestion. It's the starting point for any calorie target.
What are macros?
Macros — short for macronutrients — are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a different role in performance, recovery, and body composition. Tracking macros helps you eat the right amount of each.
How accurate is this calculator?
It uses the Mifflin-St Jeor equation — one of the most validated formulas for estimating metabolic rate. It's a great starting point. For precise numbers, an InBody scan gives you exact body composition data.
Should I track macros or just calories?
Calories determine whether you gain or lose weight, but macros determine what you gain or lose. Tracking macros ensures you're getting enough protein to build and preserve muscle, enough carbs to fuel your training, and enough fat for hormonal health.
How do I know my exact body composition?
We use the InBody 270 scanner — lean muscle, body fat, water balance, and more in 60 seconds. Every free consultation includes an InBody scan.
Do you offer nutrition coaching?
Yes — InBody scan, custom macro targets, meal planning, and ongoing check-ins. Book a free consultation to get started.
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Book a free consultation. We'll turn these numbers into a plan that fits your life.
Book Free ConsultationIncludes free InBody body composition scan