Coach Heather Casey is a Precision Nutrition Sports Nutritionist. She uses a macro calculator like the one here in conjunction with nutrition coaching. Knowing your macros is an effective way to begin learning more about how much fuel your body needs from protein, carbohydrate and fat. Taking this knowledge further is where the magic can happen with nutrition coaching. During your coaching sessions with Heather Casey you will learn more about what drives you to make healthy decisions and even what drives you when you make poor choices? We help you create small weekly changes to behaviors and habits resulting in lasting changes and success!

Learn more about nutrition coaching by booking a free consultation with Heather Casey. Click HERE for my availability!

Fitness Macro Calculator
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, but the default settings are PERFECT for most people!
If you are ready to use for flexible dieting, this is the best tool you will find! Scroll down to get started with the Macro Calculator now!
Choose your gender
Age is required!
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: 2286 Calories/Day
Your TDEE is: 3443 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 6.9 2.4 1 - 2 1169
GRAMS per meal 93.3 2.3 0.8 0 - 1 390