Macronutrient Calculator

Field Clarifications:

Age: Your age in years.
Sex: Your biological sex.
Height: Your height in feet and inches.
Current Weight: Your current weight in pounds.
Target Weight: Your desired weight in pounds.
Activity Level:

    • Sedentary: Little or no exercise.
    • Light Activity: Light exercise or sports 1-3 days a week.
    • Moderate Activity: Moderate exercise or sports 3-5 days a week.
    • Active: Hard exercise or sports 6-7 days a week.
    • Very Active: Very hard exercise, physical job, or training twice a day.


      • Lose Weight: Reduce body weight primarily through fat loss.
      • Body Recomposition: Lose fat and gain muscle simultaneously.
      • Maintain Weight: Maintain current body weight.
      • Gain Muscle: Increase body weight primarily through muscle gain.
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