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1. Grab a reliable measuring tape. You can find one at your local drug store and in sewing kits.

2. Take your measurements while standing up. Keep the tape tight against the skin without any squeezing.

3. When tracking your progress, you want to measure in the exact spots and same side of the body each time.

NECK – Measure just under your Adam's Apple (or where it would be). Use a mirror if you're taking the measurement yourself.
WAIST – Measure your smallest circumference point. This is usually an inch or two above the navel. 

NAVEL - Measure the circumference point at your navel. Make sure the measuring tape is straight and not lop-sided.
WRIST – Measure your wrist's smallest circumference point just before it meets the hand.
FOREARM – Measure around the widest part of your forearm.
HIPS – Measure around the widest circumference of your glutes/butt. This is BELOW your hipbones.
THIGH – Measure around the widest part of the thigh. This is typically near the top of the thigh.
CALF – Measure around the widest part of the calf.



Consider your average or create a new set of macro goals based on that day's activity.

SEDENTARY - Little to no exercise.

LIGHTLY ACTIVE - Involved in intensive exercise for at least 20 minutes, 1 to 3 times per week. This may include such things as bicycling, jogging, basketball, swimming, skating, etc. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level. 

MODERATELY ACTIVE - Involved in intensive exercise for at least 30 to 60 minutes, 3 to 4 times per week. Any of the activities listed above will qualify.

VERY ACTIVE - Involved in intensive exercise for 60 minutes or more, 5 to 7 days per week (see sample activities above). Labor intensive occupations such as construction work (brick laying, carpentry, general labour, etc.), farming, landscape work and the like qualify for this level.

EXTREMELY ACTIVE - Exceedingly active and/or involved in very demanding activities. Examples: an athlete with an almost unstoppable training schedule with multiple training sessions throughout the day or a very demanding job, such as shoveling coal or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve or sustain.

This calculator can provide a range of suggested values for a person's macronutrient and calorie needs under normal conditions.  It is for informational purposes only and is not intended to replace the advice of a qualified medical practitioner.
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