Please enjoy my all new Metabolism and Macros calculator
I had to invent this with my mighty brain because quite frankly I could not find an existing calculator that I liked to send people to, and I trust AI even less to come up with appropriate targets for people.
The purpose of the calculator is to show you the difference between what you're currently doing, or what you've been told you should be doing, and what you actually should be doing.
Because if you are for example someone training most days of the week, at a non beginner level, and it turns out your current intakes are barely suitable for someone who is just starting to try to get their step count up, and you're being told elsewhere "you need to cut 500 calories to get back into deficit"...
Well, that would be a bad idea, right?
And for 15+ years and still to this day, that's what I mostly see women getting instructed to do.
Instructions:
- Put your age, height and current weight into the calculator.
- The calculator will base it's maths on a weight that is NOT representative of "trying to starve yourself towards an unhealthfully low weight", and more representative of being interested in sustainable intakes for performance, muscle gains, and increased bone density.
- You can set a custom goal if you prefer but BE SENSIBLE with it.
- Choose your activity level.
Now, lets interpret your results.
Regardless of all other concerns, these are the numbers you should be working to.
If there is a number shown in orange that says "overly conservative", that is probably the lowest number you should be fucking around with, even on a cut.
And even then, probably only for a couple of weeks or a month, until you realise "this sucks" and increase to the amount that is "conservative, but not overly conservative".
If your current intakes are LESS than this amount, start increasing.
For most of the year, you should be working towards the HIGHEST energy intakes that you can benefit from, not restricting to the lowest amounts you can cope with.
So we have "somewhat adventurous" and "more adventurous" estimates of what that amount might be, as there's a good chance you're selling yourself short if you're training at intermediate to advanced levels of experience and profiency, and calling that "moderate". Or "light".
Macro Ratios:
At the bottom of the calculator you can experiment with different macro ratios. All that really matters is enough protein, and fibre, and try to keep saturated fats below 10% of total calories.
The balance of fats to carbs doesn't make much difference, so just eat according to your personal preferences.
Best practice:
Set a schedule of meals and snacks, make some reasonable choices in advance to bring you to the required total intakes over the course of the day, and then eat when it is time to eat.
Don't wing it and then track at the end of the day, or wait until you are famished. Don't skip meals! And include something delicious every day.
Show your appreciation:
If you're already sure that the information here has just changed your life for the better, or if you realise it a few weeks or months from now... please consider signing on for coaching, or just send a tip through my ko-fi page of any amount that seems appropriate to you.
Be sure to look for a special link for more content when you get the "thank you" message after donating!
Trainers and coaches: you are welcome to use this calculator for your clients, but please send a suitable tip each time you do so.
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