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MALE MACRO CALCULATOR

Male Macro Caclulator FEMALE CALCULATOR >

Find your height in centimeters Find your weight in kilograms

Macro Calculator Feet


Enter weight
Please enter your weight, height, and age in 5 Your height in lbs Your weight
the table below to calculate your daily caloric
needs. Inches 152 cm 116 53 kg

Your weight (in kilograms)


53
Your BMR
Also known as your Basal Metabolic Rate. This is how many
calories you
Your height (in centimeters) need if you didn't do any activity at all (literally - like if you

152
were to lay in
bed all day every day. Even if you don't exercise, your body still
1,287
burns
some calories with moving around through the day. This
amount is if you
didn't move around. It's not a number you need to consider but
Your age we do

39 have to calculate it to get your final numbers.)


Activity Factor

How active are you every day? Choose the level


of your

daily exercise activity. If you are following the


FBG training

guide's exercises, choose FBG Workouts.


Your TDEE

2,220
Sedentar y: little to no exercise Also known as your Total Daily Energy Expenditure. This is
how many
Lightly Active: light exercise 1-3
days per week calories you need considering moving around throughout the
Moderately Active: moderate day, and
exercise 3-5 days per week
considering your workout routine. You need more calories with
FBG Workouts: 6 days per week the more
Ver y Active: heavy exercise 6-7
days per week exericse/activity you do, so this increases your caloric need.
Extremely Active: extremely heavy
exercise 2x per day

Fitness Goal
Your Daily Caloric Need
Fitness Goal
Your Daily Caloric Need
Your fitness goal will determine the amount of
calories you
This is the total amount of calories you will need each day
need to consume in order to offset the amount while
of calories

2,720
exercising in order to lose weight. These calories are broken
you burn in your daily activites. down into
I want to lose weight: creates a 500 three categories; protein, carbohydrates and fats. An
caloric deficit example macro
I want to maintain my current
weight: caloric maintenance ratio I have used below is: Protein (30%), Carbohydrates
(45%), and
I want to gain weight: creates a 500
caloric surplus Fats (25%). Below you will find your daily distribution of
calories by
Daily Protein Daily Carbs Daily Fats
category.
Recommended range: 10% - Recommended range: 45% - Recommended range: 20% -

35% 65% 35%


100 %
30 % 40 % 30 %

Are your ratios


correct?
204 grams 272 grams carbs 91 grams fats If the above box says 100%, your
protein ratios are

correct. If it is higher or lower,


double check

your percentage inputs.

Meals Per Day

Number of Daily Meals


Including snacks (Min 4 - Max 7)
41 grams protein 54 grams carbs 18 grams fats
5

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