Macro Calculator
Calculate your personalized daily calorie and macronutrient needs to support your fitness goals.
Nutrition is the other half of your fitness journey. While STRONGR handles your personalized strength training program, this calculator helps you dial in your nutrition to maximize your results. Whether you're looking to build muscle, lose fat, or maintain your current physique, proper nutrition planning is essential for reaching your goals.
💡 Pro Tip: Combine these nutrition targets with your STRONGR training program for optimal results.
Your Information
If unsure, High is a good place to start. Lower protein is a good option if you have a lot of body fat to lose, and heavier if you are already lean.
If unsure, Moderate is a good place to start. Cycling is only recommended if you've tracked macros before, as you will be rotating between a high and low carb day with corresponding fat amounts.
Your Personalized Plan
Fill in your information and click "Calculate My Nutrition Plan" to see your personalized targets.
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How It Works
BMR (Basal Metabolic Rate)
The number of calories your body needs to maintain basic physiological functions at rest.
TDEE (Total Daily Energy Expenditure)
Your BMR multiplied by your activity level - the total calories you burn in a day.
Macro Calculation
Protein is calculated based on body weight (1.6-2.4g per kg). Carbs and fats are then distributed based on your selected approach and remaining calories.
Calorie Adjustment
Challenge goals use larger deficits/surpluses (-750/+500 kcal), while lean goals use moderate adjustments (-250/+300 kcal).