This macro calculator determines a great starting point for macronutrient ratios and total calorie intake for three different target phases.
It uses the most highly regarded Katch-McArdle formula for calculating your total daily energy expenditure (TDEE). The calculations provide the ideal macro ratios and calorie count as a starting point for muscle retention and fat loss during physical training.
Parameters:
Weight - can be provided in kgs or lbs
Body Fat - this is your current body fat %
Exercise - number of hours you train per week
Phase:
The cut, maintain and bulk phases are available based on your goals.
Cut - This is a starting point which is a 20% deficit of your TDEE. Protein intake is slightly increased and fat ratios are as low as possible to provide the fastest conversion to energy through carbohydrates for training.
Maintain - This maintenance phase balances your macros to allow you to keep training hard without loosing muscle or gaining fat.
Bulk - This phase provides an increase of 10% of your TDEE, which allows you to have additional energy for increasing strength over time without gaining unnecessary levels of fat.