Macromaxxing
Calorie and protein calculator
Your daily calories, protein, carbs and fat, worked out the same way the Macromaxxing app does.
Your daily targets
2,725 kcal
- Protein
- 150 g
- Carbs
- 365 g
- Fat
- 75 g
Resting burn 1,815 kcal × 1.50 for your activity.
Now eat to it. The app plans a full day of food you'd actually want, to these numbers.
Download on the App StoreHow it works
Calories. Your resting burn comes from the Mifflin-St Jeor equation. It's multiplied by your activity: 1.2, plus 0.075 for each training day, plus 0.15 if your job keeps you on your feet. Then your goal adds or removes calories: −650 for a fast cut, −400 for a cut, +200 for a lean bulk, +300 for a bulk. The result is rounded to the nearest 25 kcal.
Protein. Between 1.6 and 2.2 g per kg of bodyweight, depending on your goal, how much you train and your age. Bulking and fast-cut goals use at least 2.0 g per kg.
Fat and carbs. Fat is a quarter of your calories. Carbs fill the rest.
These are estimates to start from, not medical advice. Adjust after two or three weeks based on your weight.