Enter your values above to calculate your macros for a calorie deficit for weight loss or a caloric surplus for muscle gain. The carb, fat and protein sliders are set to our suggested levels by default and the calorie adjustment is set to maintenance by default. When adjusting these values, we recommend trying to keep them within the blue range.
You get less than 5,000 steps per day and workout 1-2 days per week.
You get between 7,500-10,000 steps per day and workout 3-5 days per week. (most people fall into this category)
You walk 11,000-15,000 steps per day and workout 5+ days per week.
Protein is calculated above by using grams per pound of body weight. Ideally we are looking to be around 1 gram of protein per pound of body weight.
Examples:
You weigh 175 lbs and select a 1 above for protein, your daily protein target will be set to 175 grams.
You weigh 195 lbs and are not use to eating a lot of protein and decide to start at 0.8. Your daily protein target will be set to 156 grams.
Your adjustment above is calculated based on a percentage of your total maintenance calories. Maintenance calories are how many calories you should consume to remain at the same weight.
For Weight Loss:
We typically start at a 20% deficit and adjust from there depending on how our body is responding.
For Muscle Gain:
For females we typically start at 10% surplus and males between 10-20% surplus. You can then adjust depending on how your body is responding.
Example:
If your maintenance calories are 2,000 and you select a 20% deficit, you will eat 400 calories fewer each day, so your target calories would be 1,600.
Remaining calories after protein will be distributed between carbs and fat. Using the slider above you can toggle how you want these remaining calories split. We have it defaulting to 60% Carbs and 40% fat.
