GREENWICH TRAINING MACRO CALCULATOR

Instantly Discover The Most Optimal Calorie And Macro Nutrient Split For Your Long Term Weight Loss Goals Below By Utilising Our Comprehensive Macro Calculator!

Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The macro calculator is the first flexible nutrition tool of it’s kind. We developed it to be the most comprehensive and easy to use fitness calculator for people tracking their nutritional intake, taking away the guess work. 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 days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your exercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals ( and pick your intensity )

CHOOSE ONE OF THE OPTIONS BELOW

Please choose ONE of the options below as your main goal before moving onto the next step. Once you’ve chosen your main goal scroll down to see the recommended calorie levels suggested by our calculator!

FAT LOSS

SUGGESTED CALORIE DEFICIT 15% DECREASE IN CALORIES
AGGRESSIVE CALORIE DEFICIT 20% DECREASE IN CALORIES

MUSCLE GAIN

CAUTIOUS CALORIE SURPLUS 5% INCREASE IN CALORIES
SUGGESTED CALORIE SURPLUS 10% INCREASE IN CALORIES

MAINTENANCE

MAINTENANCE CALORIES ( MAINTAIN YOUR CURRENT WEIGHT )
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Muscle Gain
2471
Calories/Day
Custom
Calories/Day
Step 3: Choose From One Of The Plans Below (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.

IMPORTANT

Please click the ‘Calculate’ button below before entering your details in the form. This allows our calculator to calculate the macros necessary for your specific goals.

COMPLETE

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
Step 4: Enter Your Details to Get Your Macros

VERIFY TO SUBMIT

PLEASE NOTE: 

Results from this software will most likely end up in your spam folder. So make sure to check there if you don’t see your macros in your email inbox! We will never spam or sell your data! Promise! For more information you can view our Privacy Policy HERE