Macro Calculator

For clients: Save/Share creates a permalink they can bookmark. Print / Save as PDF creates a clean one-page sheet.

Inputs

Age (18–80)

Gender

Male Female

Height

Weight (lb)

Activity

Your Goal

+ Settings BMR + split

BMR estimation formula

Body Fat % (only for Katch)

Macro split preset

Ranges adjust slightly based on the style you pick.

Custom macro % (must total 100)

Order: carbs / protein / fat.

Print / Save as PDF uses your browser’s print dialog → choose “Save as PDF” to export a one-page macro sheet.

Results

Ready

BMR

—

Maintenance (TDEE)

—

BMR × activity factor

Goal Calories

—

Daily macros

—

Carbs

—

Range: —

Protein

—

Range: —

Fat

—

Range: —

Fiber, Sugar, Active Calories

—

Fiber (daily)

—

Added Sugar (daily)

—

Active Calories (daily)

—

Shareable link

Not saved

Generate a link using “Save/Share”.

This link stores the inputs + macro split. Your client can bookmark it and always reference it.

Daily Macro Targets

Generated from your settings (goal-adjusted).

BMR

—

Maintenance (TDEE)

—

Goal Calories

—

Carbs

—

Range: —

Protein

—

Range: —

Fat

—

Range: —

Split: —

Nutrition targets

Fiber: —
Added sugar: —
Active calories: —

Tip: hit your calorie target first, then aim to land within the macro ranges most days.

Inputs summary

Generated: —