Calculate your macros

Set your variables - when you change these here, they will automatically change the values below.
Current weight Daily activity
ONLY CHANGE VALUES IN THIS (lbs) Height (in) Age (yrs) level factor
ROW 120 70 41 1.3

EVERYTHING BELOW WILL AUTO CALCULATE

Your BMR is 1,313.30

Your TDEE is 1,707.29
Total Daily Calories 1,365.83

Carb Cycle Plan

Grams per day Cals per day
Low carb day Carb 0 to 50 gms 200
Protein 136.58 546.33
Fat 68.29 614.62
1,360.96

Moderate carb Carb 75.00 300.00

day Protein 119.51 478.04
Fat 53.12 478.04
1,256.08

High carb day Carb 150.00 600.00

Protein 119.51 478.04
Fat 37.94 341.46
1,419.50

If It Fits Your Macro Plan (IIFYM) Daily % Calories Grams

Carb 40% 546.33 136.58
Protein 30% 409.75 102.44
Fat 30% 409.75 45.53
check TDC 1,365.83

1
 Calculate your macros
Set your variables - when you change these here, they will automatically change the values below.
Current weight
ONLY CHANGE VALUES IN THIS (lbs) Height (in) Age (yrs)
ROW 168 63 30

EVERYTHING BELOW WILL AUTO CALCULATE

Your BMR is 1,540.90

Your TDEE is 2,658.05
Total Daily Calories 2,126.44

Carb Cycle Plan

Grams per day Cals per day
Low carb day Carb 0 to 50 gms 200
Protein 212.64 850.58
Fat 106.32 956.90
2,007.48

Moderate carb Carb 105.00 420.00

day Protein 186.06 744.25
Fat 82.69 744.25
1,908.51

High carb day Carb 210.00 840.00

Protein 186.06 744.25
Fat 59.07 531.61
2,115.87

If It Fits Your Macro Plan (IIFYM) Daily % Calories Grams

Carb 40% 850.58 212.64
Protein 30% 637.93 159.48
Fat 30% 637.93 70.88
check TDC 2,126.44
nge the values below.
Daily activity
level factor
1.725
 Calculate your macros
Set your variables - when you change these here, they will automatically change the values below.
Current weight
ONLY CHANGE VALUES IN THIS (lbs) Height (in) Age (yrs)
ROW 186 63 30

EVERYTHING BELOW WILL AUTO CALCULATE

Your BMR is 1,619.20

Your TDEE is 2,793.12
Total Daily Calories 2,234.50

Carb Cycle Plan

Grams per day Cals per day
Low carb day Carb 0 to 50 gms 200
Protein 223.45 893.80
Fat 111.72 1,005.52
2,099.32

Moderate carb Carb 116.25 465.00

day Protein 195.52 782.07
Fat 86.90 782.07
2,029.15

High carb day Carb 232.50 930.00

Protein 195.52 782.07
Fat 62.07 558.62
2,270.70

If It Fits Your Macro Plan (IIFYM) Daily % Calories Grams

Carb 40% 893.80 223.45
Protein 30% 670.35 167.59
Fat 30% 670.35 74.48
check TDC 2,234.50
nge the values below.
Daily activity
level factor
1.725
 Calculate your macros
Set your variables - when you change these here, they will automatically change the values below.
Current weight
ONLY CHANGE VALUES IN THIS (lbs) Height (in) Age (yrs)
ROW 191 60 53

EVERYTHING BELOW WILL AUTO CALCULATE

Your BMR is 1,518.75

Your TDEE is 2,012.34
Total Daily Calories 1,609.88

Carb Cycle Plan

Grams per day Cals per day
Low carb day Carb 0 to 50 gms 200
Protein 160.99 643.95
Fat 80.49 724.44
1,568.39

Moderate carb Carb 119.38 477.50

day Protein 140.86 563.46
Fat 62.61 563.46
1,604.41

High carb day Carb 238.75 955.00

Protein 140.86 563.46
Fat 44.72 402.47
1,920.93

If It Fits Your Macro Plan (IIFYM) Daily % Calories Grams

Carb 40% 643.95 160.99
Protein 30% 482.96 120.74
Fat 30% 482.96 53.66
check TDC 1,609.88
nge the values below.
Daily activity
level factor
1.325