Skip to main content

Macro Calculator

Updated this week

The Macro Calculator is part of our upgraded Lifestyle features, giving you a quick way to calculate personalized calorie and macronutrient targets based on your client’s profile, activity level, and goals.

Step-by-Step: Calculating Macros

1. Go to the Lifestyle Calendar

From your client’s profile, open the Lifestyle Calendar.

2. Click Add Lifestyle

Select Calories and Macros from the options.

3. Launch the Macro Calculator

Click Calculate Calories and Macros. This will automatically pull the client’s:

  • Age

  • Sex

  • Height

  • Weight

4. Choose Activity Level

Example: Moderately Active

5. Set a Goal

Options include:

  • Maintenance

  • Fat Loss (Minimal, Moderate, or Aggressive)

  • Muscle Gain (Minimal, Moderate, or Aggressive)

6. Select a Macro Preset

Choose a preset to determine macronutrient distribution:

  • Balanced (30% Protein / 40% Carbs / 30% Fat)

  • High Carb (25% Protein / 55% Carbs / 20% Fat)

  • High Fat (30% Protein / 25% Carbs / 45% Fat)

7. Click Add to Lifestyle

This saves the calculated calorie and macro targets to the client’s calendar.

Customizing What Clients See

You can control which targets the client sees using the visibility toggles:

  • Hide carbs and fats to only show protein, if simplifying is the goal.

  • Turn them back on anytime if you want to give the client a more complete view.

How Are Macros Calculated?

The Macro Calculator uses industry-standard formulas to determine daily caloric and macronutrient needs:

<details> <summary>📊 How Are Macros Calculated?</summary> 

1. Basal Metabolic Rate (BMR)

For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

2. Total Daily Energy Expenditure (TDEE)

TDEE = BMR × Activity Factor

Activity Level

Activity Factor

Sedentary

1.2

Lightly Active

1.375

Moderately Active (default)

1.55

Very Active

1.725

Super Active

1.9


3. Adjusted Calories Based on Goal

Fat Loss = Maintenance Calories × (1 − Deficit %)
Muscle Gain = Maintenance Calories × (1 + Surplus %)

Goal Type

Level

% Used

Best For

Fat Loss

Minimal

15% (0.85)

Long-term sustainable fat loss

Moderate

25% (0.75)

Balanced loss & performance

Aggressive

35% (0.65)

Short-term fat loss

Muscle Gain

Minimal

5% (1.05)

Lean muscle gain

Moderate

10% (1.1)

Consistent growth

Aggressive

20% (1.2)

Faster gain, more fat expected

4. Setting Macronutrients

Once the total calorie target is calculated, the selected macro preset is applied to determine daily grams of each macronutrient.

Preset

Protein

Carbs

Fat

Balanced (default)

30%

40%

30%

High Carb

25%

55%

20%

High Fat

30%

25%

45%

💡 Note: These values are auto-calculated and can be reviewed or modified by the coach before saving.

Did this answer your question?