Macro Calculator | Find Your Macro Ratio

What Are Macros?

So, you’re probably wondering what in the world a ‘macro’ even is?  Macro is short for ‘macronutrient.’ By definition, a macronutrient is, “a type of food (e.g., fat, protein, carbohydrate) required in large amounts in the human diet.”

Macronutrients are the nutrients that provide the energy to carry out our human functions, and they are broken down into three categories; protein, fats, and carbohydrates.

How to Calculate Macros:

The Meal Prep on Fleek Macro Calculator takes the guesswork out of calculating macros so you can easily plan your weekly meal prep menus.  Designed with you in mind, our macro calculator is the most comprehensive and easy to use calculator no matter your goal.  Whether you’re trying to lose weight, maintain weight, or build muscle the first place to start is knowing how to calculate your macros.

If you have been meal prepping for a little bit and are just starting to get serious about your macronutrients, here is a link to our Ultimate Guide to Macros.  If you’re just getting started with Macros… make sure you understand what you’re getting yourself into. Using our Macro Calculator will help you identify your BMR and TDEE as well as your daily macronutrient intake. This video will show you how to use the Meal Prep on Fleek Macro Calculator:

Macro Calculator by Meal Prep on Fleek

Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now!
Age is required!
Choose your gender
ft in
Height and weight are required!

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
GRAMS per day280.3000 - 01121
GRAMS per meal93.4000 - 0374
Email The Results To Yourself:


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