Macro Calculator Gender: Female Male Age: Height (ft/in): Weight (lb): Activity Level: Sedentary – little to no exercise (desk job) Lightly active – light exercise 1–3x/week (e.g., teacher) Moderately active – moderate exercise 3–5x/week (e.g., server) Very active – hard training 6–7x/week or physical job (e.g., construction) Goal: Maintain Lose Fat Gain Muscle HTMA Metabolism Type (optional): I don’t know – 40% C / 30% F / 30% P Slow – 40% C / 25% F / 35% P Fast – 20% C / 50% F / 30% P Protein Level: Low (0.65g/lb) Moderate (0.875g/lb) High (1g/lb) Heavy (1.1g/lb) ℹ️ Protein here is set higher than the RDA to support body composition, recovery, and satiety. The RDA only prevents deficiency in sedentary adults. Email Address: Calculate Your Daily Macros: Calories: g Protein: g Carbs: g Fat: g Download Your Macro Guide (PDF)
