Free Nutrition Tool
Macro Calculator
Calculate your daily calories, protein, carbs, and fat targets in under 60 seconds.
Calculate your daily calories, protein, carbs, and fat targets in under 60 seconds.
Your body burns a specific number of calories each day just to function — your Total Daily Energy Expenditure (TDEE). Understanding your TDEE and how to split those calories across protein, carbs, and fat is the foundation of any nutrition plan. Whether you want to lose fat, build muscle, or maintain your current physique, it all starts with knowing your numbers.
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 ConsultationYou can't out-train a bad diet. Dialing in your nutrition amplifies every hour you spend in the gym.
The right macros give you the energy to push harder in every workout. Carbs fuel intensity, protein drives recovery, and fats keep your hormones balanced.
Whether you're cutting fat or building muscle, nutrition is the accelerator. Training tells your body what to do — food gives it the resources to do it.
Crash diets don't work. Understanding your macros gives you a flexible framework you can stick with for life — no restrictions, no guesswork.
We partner with Thorne because they set the standard for quality. Every product is NSF Certified for Sport and trusted by over 100 professional sports teams. If you are serious about your training, your supplements should be too.
5g creatine plus 5g BCAAs in a 2:1:1 ratio. Peach mango flavor built for strength, endurance, and faster recovery between training sessions.
NSF Certified for Sport whey protein to support muscle recovery and growth. The clean protein source your training demands.
Everything you need in one bundle. A complete supplement stack to cover your daily nutritional bases and support overall performance.
Black Iron Athletics is a Thorne affiliate partner.
Common questions about TDEE, macros, and nutrition coaching
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the energy used to digest food. Knowing your TDEE is essential for setting calorie targets.
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.
This calculator uses the Mifflin-St Jeor equation, one of the most validated formulas for estimating metabolic rate. It's a great starting point, but individual factors like genetics, muscle mass, and metabolic adaptation can affect your actual needs. For precise numbers, an InBody scan provides exact body composition data.
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.
We use the InBody 270 body composition scanner at Black Iron Athletics. It measures your lean muscle mass, body fat percentage, water balance, and more in about 60 seconds. Every consultation includes a free InBody scan so we can build your plan on real data — not guesswork.
Yes. We offer personalized nutrition coaching that includes an InBody body composition scan, custom macro targets, meal planning guidance, and ongoing check-ins. Book a free consultation to learn more about how we can help you reach your goals faster.
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SubscribeBook a free consultation and get a personalized nutrition plan built on real data.
Book Free ConsultationIncludes free InBody body composition scan