Understanding these numbers — what to do now?

1 - Weight Gain Calories? If you want to steadily gain weight, this shows the approximate calories/day for that.

2 - Weight Maintenance Calories Eat roughly this amount daily to remain around your current weight.

3 - Fat Loss Calories To lose fat you must be in a calorie deficit consistently. The value and range shown give a realistic target to aim for while being realistically flexible to the days where you'll have a bit more or a bit less.

Now calculate your daily macro split!

A simple explanation: your calories determine your weight loss, macros will help you define how you look.
The Macronutrients, or Macros, are Protein, Carbohydrates (Carbs) and Fats.

How to use the macro calculator below?

1. calculate your calorie goal above
2. Input your calorie goal in the "Daily Calorie Limit" cell
3. Choose your macro preference in % or grams.
   • PRO tip: percentage makes it simpler to calculate if you're new to macros. A common split is 35% protein, 40% carbs and 25% fats. Choose a split that fits what you like and that you can maintain reasonably.