Simple Male Calorie & Macronutrient Calculator

Use the calculator to estimate your goal intake. Muscle building is also dependent on resistance training experience, volume / intensity & recovery. Beginners can expect to gain up to 2% (0.5%) of Bodyweight per month, whereas advanced trainees may gain just 0.5% per month (0.125% / week). Monitor your weekly & monthly average weight & make adjustments. While some fat gain is to be expected, if you are gaining it very fast then the surplus may be too high. If you exceed 20% Body Fat consider switching to maintenance or a deficit.

Use the calculator to estimate your goal intake. Aim to lose 0.5 - 1% of Bodyweight Per Week. Adjust deficit size accordingly if you're losing weight too slow / fast. The aim is to maximize fat loss & minimize muscle loss. Monitor your Weekly Average Weight and compare week to week losses.

Great progress can be made once you consistently stay within your caloric goal & hit the minimum daily requirements for protein. Aim to spread your total daily protein intake up evenly across your meals. If training performance is important to you, then carbohydrate intake & the timing of your meals will be more important. In the long term, we recommend focusing on building your Flexible Dieting Habits, as Calorie Counting is just a short term tool on the road to success. Monitor your average weekly weight changes, tape measures & pictures to ensure your current Calorie & Macros are right for you.