If you want to maintain your weight, then all you need to know is how many calories per day you burn. We have used a formula that is accurate for most people, but if you would like to learn more about the right macros for you then you can check your results in our free Facebook group.

In order to gain muscle, it is best to eat more calories than you burn – also known as a calorie surplus. We’ll automatically calculate the best calorie surplus and blend of macros for you based on how long you have been weight training, your age, and current weight.We don’t tell you to just eat 500 calories less – we personalize the results to your goals. In order to lose weight, you need to eat fewer calories than you burn – also known as a calorie deficit. Our fat loss calorie calculator provides three levels of calorie deficit, depending on whether you want slow or fast weight loss.We then adjust this automatically for you based on whether you’d like to lose weight, gain weight, or maintain your weight: Macros to Lose Weight

Our free macro calculator takes a few details about you – such as your height, weight, sex, and activity level – and calculates how many calories you burn per day. We recommend having your macros emailed to you for reference – we’ll send you a free copy of Eat Fantastic, our 28-page guide to flexible dieting via email along with your results! You can also sync your results with My Macros+ so you can start tracking macros straight away. When you’ve filled everything out, you will have the option to receive your results via email, or displayed on the screen. Once you have selected your preferred macro calculator, we’ll take you to an online form which takes a few details from you in order to run the calculator. Most people find larger deficits more uncomfortable than they can tolerate for extended periods.

Select the deficit (if fat loss) that is right for you.

“Active” is reserved for individuals who engage in highly strenuous activity daily, such as construction workers, oil-rig works, ranch work, etc. – Most people actually fall under “sedentary”, including jobs like nursing, hospitality (waiters/servers), and other jobs where you are on your feet.

Input your stats such as weight (you’ll need to hop on a scale for this to be accurate).

Choose your units (imperial or metric).Are you currently, or plan to lift weights?.Choose the right goal – weight loss, maintenance or muscle building.Here are a few key things you can do to make sure you use the calculator as correctly as possible. Our calculator is the best starting place for determining your calorie and macronutrient needs.

Ww vs myfitnesspal