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Male Calculator

You Selected:

Height Total:

Wight Total

Sedentary: little or no exercise, desk job
Lightly Active: light exercise/sports 1-3 days/wk
Moderately Active: moderate exercise/sports 3-5 days/wk
Highly Active: hard exercise/sports 6-7 days/wk
Ultra Active: hard daily exercise/sports & physical job or 2 X day training, marathon, hockey/football camp, contest, etc.
Basal Metabolic Rate (BMR) is the total number of calories required to keep your body functioning at rest. Your body will burn at least this amount of calories daily.
Your Total Daily Energy Expenditure (TDEE) is the estimated calories burned by your body when exercise and activity is taken into account.

What is your goal?

Calories per day
Macronutrient ratios play a huge role in proper weight management, weight loss, or weight gain. Macronutrients are the amounts of carbohydrates, protein, and fat you consume on a daily basis. The more accurate your ratios are, the better your results will be. One of the easiest ways to get a great start is to identify your body type. Let’s do that now!

Let’s identify your body type

  • Small “delicate” frame/bone structure
    Flat chest
    Small shoulders
    Thin
    Lean muscle mass
    Hard to gain weight & muscle
    Fast metabolism
  • Athletic
    Generally hard body
    Well defined muscles
    Rectangular shaped body
    Strong
    Gains muscle easily
    Gain fat more easily than ectomorphs
  • Soft round body
    Gains muscle & fat easily
    Stocky build
    Round physique
    Finds it hard to lose fat
    Slow metabolism
    Muscles not well defined

Adjust to manually change

Your daily totals are:

Daily Totals:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Based on a breakdown of 3 meals per day, your per meal totals are:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Based on a breakdown of 6 meals per day, your per meal totals are:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
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