Macro Calculator | Find Your Macro Ratio

Meal Prep on Fleek Macro Calculator

This Meal Prep macro calculator is designed with you in mind… and so are our meal prep recipes! Our macro calculator is the most comprehensive and easy to use calculator for people who are looking to lose weight, maintain weight, or build muscle.

If you would like more information prior to filling out the form, here is a link to our Ultimate Guide to Macros: https://mealpreponfleek.com/ultimate-guide-to-calculating-macros/

The Meal Prep on Fleek Macro Calculator takes the guess work out of calculating macros so you can easily plan your weekly meal prep menus. All you have to do is enter your details, select your goals and we’ll send you your macros. Once you’ve completed the form and received your macros, Click Here to get started with Meal Prep Recipes.

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:
Age is required!
Gender:
Choose your gender
System:
Height:
ft in
cm
Height and weight are required!
Weight:
lbs
Formula:

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
1797
Calories/Day
Maintain
2246
Calories/Day
Bulking
2471
Calories/Day
Custom
Calories/Day
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
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374
Email The Results To Yourself:

what are my macros iifym macro calculator

What The Heck Are Macros?

So, you’re probably wondering what in the world a ‘macro’ even is. Are we right? Well, ‘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.