BODY COMP & MACRO CALCULATOR

Customize Your Nutrition Plan with Our Macro Calculator

 

Ready to optimize your diet for weight loss, muscle gain, or balanced eating? Our Macro Calculator acts as your personal nutrition guide, tailored to your specific goals.

 

Measuring Made Easy

Unsure about taking accurate measurements? Our easy-to-follow 'Measuring Tips' video below will show you how. Then, use our 'Interpreting Results' and 'Macros-Based Meal Planning' videos to understand your results and plan your meals effectively.

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Tips for Accurate Measurements:

Stand upright and let the tape measure rest comfortably against your skin.
Be consistent with your measurements – always measure the same areas on the same side of your body.

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Areas to Measure:

Neck: Measure just below your Adam's Apple.
Waist: Measure at the narrowest point, usually an inch or two above your navel.
Navel: Measure around your navel, keeping the tape straight.
Wrist, Forearm, Hips, Thigh, Calf: Measure at the widest points.

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Need help? Check out our video tutorials below for a visual guide.

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Determining Your Activity Level & Calories:

What’s Your Activity Level?

• Sedentary (Little to no exercise): “You have a desk job or mostly sit throughout the day with minimal exercise.”

• Lightly Active (1-3 times a week of exercise): “You walk frequently, do light exercise, or engage in activities like yoga or household chores.”

• Moderately Active (3-4 intense workouts per week): “You do regular exercise (gym sessions, running, swimming) for about 3-4 days a week.”

• Very Active (Intense exercise almost every day): “You work out daily or have a physically demanding job (like construction work).”

• Extremely Active (Rigorous training or very physical job): “You’re an athlete or have a highly physically demanding job that involves hard labor or hours of intense physical activity.”

 

Choosing a Calorie Deficit:

• A calorie deficit means eating fewer calories than your body burns in a day, which helps you lose weight. A larger deficit means faster weight loss, but it could also affect your energy levels and muscle mass.

• What Deficit Should You Choose?

  • 10-15% Deficit: Best for slow, steady fat loss while preserving muscle mass. Great for people who are just starting or don’t want to feel too hungry.

  • 20-25% Deficit: A faster approach to fat loss. Suitable for those with a lot of weight to lose, but it might be more challenging to maintain.

  • 30-35% Deficit: A very aggressive deficit for rapid weight loss. You may experience low energy, so this approach is best for short periods or under supervision.
     

This calculator provides a comprehensive range of macronutrients and calorie suggestions. After getting your results, watch our 'Interpreting Results' video to fully understand them.

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Note for Mobile Users: For the best experience, we recommend using our Macro Calculator on a desktop, laptop, or tablet.

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Try out this Macro Calculator now and discover your best nutrition plan. It's one of your first steps to achieving your fitness goals!
 

Disclaimer: While this calculator is a valuable tool, it's not a substitute for professional medical advice.