Bodybuilding Macro Calculator
Calculate your Daily Calories & Macronutrients
Your Daily Targets
How to Use the Bodybuilding Macro Calculator
Achieving your physique goals—whether it is packing on slabs of muscle or getting shredded for the stage—requires more than just hard work in the gym. It requires precision in the kitchen. Our bodybuilding macro calculator uses the Mifflin-St Jeor equation, the most accurate standard for determining Basal Metabolic Rate (BMR), to help you find your exact fuel requirements.
Understanding Your Results
The calculator breaks down your requirements into the "Big Three" macronutrients:
- Protein: Essential for muscle repair and growth. This calculator defaults to a bodybuilding standard for nitrogen balance.
- Carbohydrates: Your body's primary fuel source for intense training sessions.
- Fats: Vital for hormone production, including testosterone, which is critical for muscle synthesis.
Example Macro Scenarios
If you are a 90kg male, 185cm tall, 30 years old, and moderately active, your maintenance calories are roughly 2,800. To bulk, the calculator would suggest 3,300 calories. Your macros would look like this:
- Protein: 330g (High protein for muscle protection)
- Carbohydrates: 330g (Fuel for heavy lifting)
- Fats: 73g (Hormonal health)
Why Macros Matter More Than Just Calories
While a calorie deficit causes weight loss, the ratio of your macros determines whether you lose fat or muscle. Bodybuilders prioritize high protein intake to ensure that when they are in a "shredding" phase, the weight lost comes from adipose tissue rather than their hard-earned muscle mass. Similarly, during a "bulking" phase, sufficient carbohydrates are necessary to drive insulin (an anabolic hormone) and fuel performance.