macro calculator
Your Calculated Macros
Below are the calculated macronutrient values to help you achieve your goals. Please keep in mind that these calculations are estimates and small differences won't impair your progress. You likely have different energy requirements every day, so what really matters is the long-term average, e.g. over a week, not your exact daily values.
Maintenance
Maintenance level is the level at which your weight remains stable.
Your BMR is:
1870 kcal
Calories to consume:
4115 kcal
Your fat intake should be:
372 grams
Net Carbs
60 grams
60 kcal
60 %
Protein
60 grams
60 kcal
60 %
Fat
60 grams
60 kcal
60 %
Goal
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
%
Calorie surplus (7%)
Calories to consume:
3827 kcal
Your fat intake should be:
3827 grams
Net Carbs
60 grams
240 kcal
6 %
Protein
60 grams
240 kcal
6 %
Fat
60 grams
240 kcal
6 %
Calorie surplus (7%)
Calories to consume:
3827 kcal
Your fat intake should be:
3827 grams
Net Carbs
60 grams
240 kcal
6 %
Protein
60 grams
240 kcal
6 %
Fat
60 grams
240 kcal
6 %
Calorie surplus (7%)
Calories to consume:
3827 kcal
Your fat intake should be:
3827 grams
Net Carbs
60 grams
240 kcal
6 %
Protein
60 grams
240 kcal
6 %
Fat
60 grams
240 kcal
6 %