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Calculator

Calculate Your Macros

The Muscle PhD Macro Calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. If you've been wondering how you should design your diet to reach your goals, this is a great first step. If you already have a pretty good understanding of nutrition and your current body composition, use the “Advanced” mode to allow for more customization of your inputs and outputs.

Calculator Mode
Choose "Advanced" if you want to manually enter your Body Fat %, Protein and Net Carbs.
Basic Information
Gender
Weight
kg
lbs
Height
m
ft
cm
in
Age
years
years
Enter Body Fat %
We recommend to manually input your body fat percentage only if you have obtained from direct testing using either a DXA, BodPod, or InBody analysis. Other home devices and handheld body fat analyzers are not as accurate and may affect your results. If you don't have this information you can use our regular calculator instead.
%
%
Body Fat Estimate
Select the option that fits your body type best. If you have actual body fat % measurements from a DXA, InBody, or BodPod, you can use the advanced calculator to input your number for a more accurate calculation. If you only measured your body fat using a home scale or handheld BIA we recommend you select a visual option as some of these devices do not accurately reflect a true estimate of your body fat percentage.
35%
25%
20%
15%
10%
45%
40%
35%
25%
15%
Activity Level
To determine your activity level think about what you spend doing most of your day. If you work sitting down most of the day with only 1 hour of exercise per day, then choose “Work in an office all day”. On the other hand if your work is laborious and you are on your feet all day, choose the option that suits you best.
Do You Exercise?
Choose yes if you are involved in at least 30 minutes of light to moderate activity at least 3 days per week.
What type(s) of training/exercise do you predominantly do?
To accurately estimate the amount of calories you are burning while exercising please select the top two activities you perform on a weekly basis. If you only do one you can leave the second option blank. When selecting the actual time in minutes/day spent on each activity don't think just the time spent at the gym, but the time you are actually exercising. For example if your cardio session from beginning to end is 25 minutes but you spent 45 minutes in the gym total, only add 25 minutes.
Activity 1
days/week
minutes/day
Activity 2 (optional)
days/week
minutes/day
Choose a Goal
If your goal is weight loss or weight gain we recommend starting “light to moderate intensity” to allow your body to adjust to a new macronutrient regimen.
Adjust your Macros
Net Carbs are the total amount of carbohydrates you can consume daily after you subtract dietary fibers and some sugar alcohols. We recommend staying under 30 g depending on your size to achieve an optimal state of ketosis. For protein, make sure you select the option that fits your lifestyle best. Too much protein is not always ideal when following a ketogenic diet.
What are you total Net Carbs per day?
(We recommend staying under 40g depending on your size to achieve an optimal state of ketosis)
How much protein do you want to consume per day?
Recommendations
0.5 - 0.6 g/lb of bodyweight
Minimal resistance training and weight maintenance
0.7 - 0.8 g/lb of bodyweight
Moderate resistance training and weight maintenance / gain
0.9 - 1.0 g/lb of bodyweight
Intense resistance training and weight maintenance / gain
1.1 - 1.2 g/lb of bodyweight
Intense training and moderate fat loss
1.3 - 1.4 g/lb of bodyweight
Intense training and aggressive fat loss (cutting for competition, etc.)
Get your results
By checking the box below, you agree to send your information to The Muscle PhD who agrees to use it according to their privacy policy. If you choose to provide The Muscle PhD with your e-mail address and/or other (indirect) personally identifiable information, such information will only be used to send you communications or to respond to your inquiry.
Frequently Asked Questions

What are macros?

Macronutrients, or “macros,” are compounds that your body uses for growth, maintenance, and repair i.e. carbohydrates, protein, and fat. Your body needs macros in large amounts, as these are the most important functions of your body. In keto, macro intake regulation is the crux of the diet.

How do you calculate macros for your goals?

The total intake of macros for your diet depends on a number of factors: gender, weight, age, activity level, body fat percentage, and your personal goals. As you can see, your macro intake will largely depend on your lifestyle and goals. It can be tricky to figure out the math if you aren’t very confident in that area, but that is why we provide you with this calculator – not only can it estimate your energy expenditure, it also crunches the numbers specific to your goals.

How do I get more specific with my calculations?

We’ve created the most accurate calculator by taking into account factors such as activity level and goals. However, we have an Advanced version of our calculator that is also available if you have a decent understanding of nutrition and your current body composition. This version allows you to enter in specific body fat % data and allows you to adjust your net carbohydrate and protein intake with greater precision.

Now that I have my macros, how do I start my fitness journey?

Figuring out how much you should eat can certainly help direct you to your goals. However, this knowledge is just the start of your journey – you must keep learning in order to truly reach your ideal physique and health. At the Muscle PhD, we have plenty of articles, videos, and even an entire online Academy devoted to making anyone an expert in nutrition and exercise science. If you’re ready to take the next step in your path, join us in the Academy!

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