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Macro Calculator

Use the form below to calculate your macros

Your Macro Results

Fat Loss

High Carb (in grams)

Moderate Carb (in grams)

Muscle Gain Chart

Gain Surplus/Month (kcal) Surplus/Day (kcal)
Beginner 1.5lbs Per Month 5250 175
Intermediate 1lb Per Month 3500 120
Advanced 0.5lbs Per Month 1750 60

Building Muscle Based on Activity

Calories Needed (Beginner) Calories Needed (Intermediate) Calories Needed (Advanced)
Lightly Active
Moderatley Active
Very Active
Extra Active
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