Macro Calculator by Meal Prep on Fleek 

Find your macronutrient ratio for flexible eating so you can build a meal plan around your ideal ratio of proteins, carbs, and fats!

The macro calculator below can help you determine your daily targets for three goals:

  • Weight loss
  • Weight gain
  • Body Composition
  • Overall health and weight maintenance

And if you'd like to use the calculator to determine your targets for the macros of your choice—say, you're starting a ketogenic diet and want to know how many grams of fats make up 80 percent of your calories—you can select your specific diet in Step 3.

Lastly, if you're looking for an easy way to create a meal plan, based on your specific macros, we created this Macro Meal Planner for premium members.

Step 1: Calculate Your TDEE (daily calories required)
Age is required!
Choose your gender
Units System:
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 day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374
Lean Body Mass
Fat Body Mass
Body Fat %
Waist To Height
Ideal Weight
(Miller Formula)
Ideal Weight
(Hamwi Formula)
Obesity Class
Waist-to-hip Ratio
Maximum Fat Metabolism


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 meals and hit your wellness goals. Whether you're trying to calculate macros for weight loss, or for bodybuilding, we designed this macro calculator with you in mind and our 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.

Does it fit your Macros...

Will it fit my macros is a common saying in the meal prep and healthy lifestyle space. The mentality is, if I know exactly what you should be eating (based on my personalized macronutrient numbers) to lose fat, put on muscle, or maintain weight, then it doesn't matter if you eat pizza, brownies, cookies, or a salad. Is that really the case? Do I need a Macro calculator after all? So, we ask...

What Are Macronutrients?

Macronutrients are the food categories that provide you with the energy to carry out our basic human functions, and they are broken down into three categories; protein, fats, and carbohydrates. By definition, A macronutrient is, “a type of food (e.g., fat, protein, carbohydrate) required in large amounts in order to satisfy the human diet.”  When you know how to calculate your macros then it's easy to figure out how much energy you're putting in your body every day and how much energy you need to burn off. If you're putting in less energy than your burning off, essentially, you'll lose weight. Read more here: Guide to Calculating Macronutrients

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