Macro Calculator — BetterBodySuite

⚙️ Your details

Sex

Age

Height

Weight (lbs)

Activity level

Your goal

📉

Cut

Lose fat

⚖️

Maintain

Stay same

💪

Bulk

Build muscle

How fast do you want to lose?

0.5 lb / week

−250 cal/day deficit

Conservative

1 lb / week

−500 cal/day deficit

Recommended

1.5 lbs / week

−750 cal/day deficit

Aggressive

2 lbs / week

−1,000 cal/day deficit

Max recommended

How fast do you want to gain?

0.5 lb / week

+250 cal/day surplus

Lean bulk

1 lb / week

+500 cal/day surplus

Standard bulk

Eating preference

⚖️

Balanced

Standard split

🥩

Low carb

Higher fat

🥑

Keto

<5% carbs

🌾

Low fat

Higher carbs

💪

High protein

Max muscle

🌱

Vegan

Plant-based

📊 Your macros

🥩

Enter your details and click Calculate to see your daily macro targets.

—

calories per day

⚠️ Heads up: Your calorie target is below the generally recommended minimum. Consider a less aggressive rate to preserve muscle and energy levels.

✏️ Manual override — drag to adjust

Protein —g

Protein % is very low — consider increasing for muscle preservation.

Carbohydrates —g

Fat —g

Calories per day update automatically as you adjust.

—

Protein (g)

— cal

—

Carbs (g)

— cal

—

Fat (g)

— cal

Protein —% of calories

Carbohydrates —% of calories

Fat —% of calories

Formula: TDEE via Mifflin-St Jeor × activity multiplier. Macro splits vary by eating preference. Calorie adjustments based on selected weekly rate. Source: ISSN protein position stand (2017).