Macro Diet Calculator

The Macro Diet Explained

The Macro diet, (AKA IIFYM, If It Fits Your Macros) is one of the most sustainable, flexible eating diets out there because It allows people to lose weight whilst eating the foods they enjoy! When following this diet all you need to do is track the macronutrients that you are eating. Macronutrients are what make up our diets and are made up of; Protein, Fats & Carbohydrates.

Your body needs a certain amount of Protein, fat and carbs In order to build muscle, maintain body weight or lose body fat. The calculation its self can get a little confusing so we built the above calculator that tells you what your macros are depending on your goal. To work out your Macros just fill in the above form.

There is no scientific evidence that any specific food will make you fat, in fact, the only thing that will lead to weight gain is by overeating and consuming more calories than your body actually needs (this is also known as a calories surplus). And if we consume less calories than we need, you guessed it, we lose weight (this is called a calorie deficit).

Food is nothing more than fuel for our bodies and we need it to function, just as your car needs fuel to drive. We measure the fuel we get from food in kilocalories AKA. kcals or calories.

What Are Macro Nutrients?

The 3 main Macronutrients are;


We use Protein to build and repair muscle tissue which makes it important for muscle recovery after a workout and is vital for supporting our major organs. Protein has 4 calories per 1g


Our bodies use carbohydrates as our main energy source and has 4 calories per 1g


We use fat to protect our vital organs and also balance our hormone levels. Fat has 9 calories per 1g


Fibre is considered as a micro nutrient and we use this to support our digestive system.

Dieting with the Macro Diet

If you are looking for a sustainable diet then the Macro is possibly the best diet out there because it is extremely flexible. It doesn’t matter how often you eat, what you eat and when you eat….Eat the foods you love and stay within your macro range and you will achieve the results you want whether that’s fat loss or muscle gain.

An Example Of How The Macro Diet Works

Gender: Male

Height: 5ft 10

Body Weight: 78kg

Activity Level: Light Activity

Goal: Weight Loss

If you input the above details into the Macro Calculator it will tell you that in order to lose weight the person needs to eat the following Macros:

Protein 142g = 568 Calories

Fat 64g = 576 Calories

Carbohydrates 195g = 780 Calories

Total Calories: 1924 Calories

This means that the subject needs to consume the above amounts of macros from ANY food they want and lose weight.

There’s a mobile app for android and IOS called MyFitnessPal, this is where you log your daily intake of food & its super easy to use. This is also great because you can set your daily targets for protein, fat and carbohydrates which means it is really easy to stick to your diet.

Our customers have best results when they combine the macro diet with intermittent fasting and exercise.

Click here to learn more about intermittent fasting and Click here to view our workout plans.

How To Track My Weight Loss

You should be aiming to lose between 1-2 lbs per week but please note that in the first couple of weeks you will lose a lot more than this but it will slow down to around 1-2 lbs each week.

In order to track your weight you need to weight yourself first thing on a morning after visiting the restroom and write down your weight. After you record your weigh ins for 7 days you then add them all up and divide by 7 to get your average weight. You then subtract this from your weight at the start of the week and this will show you your true weight loss.

An example of what this should look like is below;

Day 1: 184.4 lbs

Day 2: 183.2 lbs

Day 3: 184 lbs

Day 4: 183 lbs

Day 5: 181.2 lbs

Day 6: 180.3 lbs

Day 7:181.2 lbs

This means the average weight loss for the week is 182.5lbs. this is a 1.9lbs loss for the week.

Once you hit your target weight, you need to re-input your new weight into the Macro Calculator and then select your goal as performance(Same as TDEE). This will mean that you can maintain your body weight for as long as you want.

+++We recommend intermittent fasting combined with the macro diet for best results.

Read our article on intermittent fasting more more information.