Met de macro calculator kan je zelf je optimale macro’s uitrekenen. Zodra je jouw ideale macro’s hebt uitgerekend, kan je met de menu planner een speciaal menu voor jouw macro’s samenstellen. Het is een goed idee om je macro’s eens per maand te checken als je nog aan het afvallen bent, want ze zullen niet steeds hetzelfde blijven. Als je je streefgewicht bereikt hebt, dan zou je je macro’s eens per 3 maanden of eens in de 6 maanden kunnen checken.
Units
Gender
Ageyears
WeightKg
Heightmeters (e.g. 1.76 meters = 176 cm)
Weightlbs
Heightfeetinches
Weightstoneslbs
Heightfeetinches
Activity Level
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
Your BMR is:
1536
kcal
Calories to consume:
2027
kcal
Your fat intake should be:
184
grams
Net Carbs
Protein
Fat
25
grams
69
grams
184
grams
100
kcal
275
kcal
1653
kcal
5
%
14
%
81
%
Goal
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
Calories to consume:
1804
kcal
Your fat intake should be:
159
grams
Net Carbs
Protein
Fat
25
grams
69
grams
159
grams
100
kcal
275
kcal
1430
kcal
6
%
15
%
79
%
Moderate calorie deficit (22%)
Calories to consume:
1581
kcal
Your fat intake should be:
134
grams
Net Carbs
Protein
Fat
25
grams
69
grams
134
grams
100
kcal
275
kcal
1207
kcal
6
%
17
%
77
%
Large calorie deficit (33%)
Calories to consume:
1358
kcal
Your fat intake should be:
109
grams
Net Carbs
Protein
Fat
25
grams
69
grams
109
grams
100
kcal
275
kcal
984
kcal
7
%
20
%
73
%
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
Calories to consume:
2231
kcal
Your fat intake should be:
206
grams
Net Carbs
Protein
Fat
25
grams
69
grams
206
grams
100
kcal
275
kcal
1856
kcal
4
%
12
%
84
%
Calorie surplus (15%)
Calories to consume:
2332
kcal
Your fat intake should be:
218
grams
Net Carbs
Protein
Fat
25
grams
69
grams
218
grams
100
kcal
275
kcal
1958
kcal
4
%
12
%
84
%
Calorie surplus (20%)
Calories to consume:
2434
kcal
Your fat intake should be:
229
grams
Net Carbs
Protein
Fat
25
grams
69
grams
229
grams
100
kcal
275
kcal
2059
kcal
4
%
11
%
85
%
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15).
It is recommended that you opt for a moderate calorie deficit or surplus.
