Macro Calculator

Step 1 of 3

What do you want to do?*
- Lose Weight
- Maintain Weight
- Build Muscle

Gender*
- Female
- Male
Weight (kg)
Height (cm)
Age
Hidden
BMR Calculation
Hidden
BMR for a Woman
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age) = BMR
Hidden
BMR for a Man
66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age) = BMR

How active are you?*
Lightly active (less than 10k steps/day + below) Moderately active (10k steps/day + below) Very active (=12k steps/day + below)
- Little or no exercise
- Lightly active (1-3 days)
- Moderately active (3-5 days)
- Very active (6-7 days)
Hidden
Activity Level Calculation
Hidden
BMR for a Woman with No Activity
BMR x 1.1
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BMR for a Woman with Little Activity
BMR x 1.275
Hidden
BMR for a Woman with Moderate Activity
BMR x 1.35
Hidden
BMR for a Woman with A lot of Activity
BMR x 1.525
Hidden
BMR for a Man with No Activity
BMR x 1.1
Hidden
BMR for a Man with Little Activity
BMR x 1.275
Hidden
BMR for a Man with Moderate Activity
BMR x 1.35
Hidden
BMR for a Man with A lot of Activity
BMR x 1.525
Hidden
Calories Calculation
Hidden
Calories for a Woman with No Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Woman with Light Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Woman with Moderate Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Woman with A lot of Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Woman with No Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Woman with Light Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Woman with Moderate Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Woman with A lot of Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Woman with No Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Woman with Light Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Woman with Moderate Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Woman with A lot of Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Man with No Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Man with Light Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Man with Moderate Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Man with A lot of Activity and a Goal to Lose
BMR x Activity Level x -13%
Hidden
Calories for a Man with No Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Man with Light Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Man with Moderate Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Man with A lot of Activity and a Goal to Maintain
BMR x Activity Level x 1 (aka no gain or loss)
Hidden
Calories for a Man with No Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Man with Light Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Man with Moderate Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Calories for a Man with A lot of Activity and a Goal to Gain
BMR x Activity Level x +13%
Hidden
Protein Calculation
Hidden
Protein for a Woman with No Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Woman with Light Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Woman with Moderate Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Woman with A lot of Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Woman with No Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Woman with Light Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Woman with Moderate Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Woman with A lot of Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Woman with No Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Woman with Light Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Woman with Moderate Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Woman with A lot of Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Man with No Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Man with Light Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Man with Moderate Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Man with A lot of Activity and a Goal to Lose
Calories divided by 16
Hidden
Protein for a Man with No Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Man with Light Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Man with Moderate Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Man with A lot of Activity and a Goal to Maintain
Calories divided by 16
Hidden
Protein for a Man with No Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Man with Light Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Man with Moderate Activity and a Goal to Gain
Calories divided by 16
Hidden
Protein for a Man with A lot of Activity and a Goal to Gain
Calories divided by 16

*If you are breastfeeding you will need to increase this number, please contact me at contactme@thefigurelife.com to find out what this looks like for you.

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Macro Calculator

Macro Calculator

Step 1 of 3

BMR Calculation

Activity Level Calculation

Calories Calculation

Protein Calculation