Macro Calculator

Easily view the calories, fat, carbs, & protein of your customized meal
STEP 1

Main Dish



STEP 2

Carbs



STEP 3

Veggies



RESULTS
The Caloric & Macronutrient Value of Your Meal
Calories
Fat (g)
Carbs (g)
Protein (g)


Dieting 101

Learning how to diet can be overwhelming. Here are three simple steps you can follow to get started on a simple plan.

1. Determine Your Fitness Goal

Do you want to lose, gain, or maintain weight?

2. Understand Your Daily Energy Requirements

Click the icon to calculate your BMR (daily energy expenditure without exercise) & DEE (Daily Energy Expenditure with exercise)

3. Plan Daily Meals

– To Lose Weight: Plan daily meal calories between BMR and DEE
– To Gain Weight: Plan daily meal calories above DEE
– To Maintain: Plan daily meal calories = DEE

Important

Avoid planning your daily meal calories below the BMR. This may affect physical performance due to a lack of energy and hinder your weight loss progression.

Need help with macro ratios & dieting advice?

You can chat with certified sports nutritionist, James Yeo!


James Yeo, Bsc, Dip.ISSN, CISSN, PN2



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