Members · Nutrition

Your macro calculator

Get your starting numbers in about a minute. Then check in every 2 weeks and the calculator adjusts to how your body is actually responding.

Your stats

Be honest with weight and activity. Better inputs, better numbers.

Sex

Units

Switching converts anything you've already entered.

Age

years

Body fat (optional)

Only add body fat if it was measured (DEXA, InBody or calipers). It makes the estimate more accurate, especially for lean, muscular or heavier people. Leave it blank if you're not sure.

Your goal

Losing fat? Pick Cut. Adding muscle? Build. Holding your weight? Maintain. Coming back up after a diet or a show? Reverse.

Height

Current weight

Goal weight

Goal weight (Cut only): where you want to be in the next 3–6 months, not your dream weight. Your protein and fat are based on it, and it sets your goal date.

How fast do you want to lose? Standard is recommended. Slower keeps more muscle and is easier to stick to. If you're already lean, your pace is capped for you.

Keto (low carb). Carbs stay at 40 g, counted as total carbs (what MyFitnessPal counts, fiber included), protein drops 0.2 g per lb, and the rest of your calories come from fat. Choose it only if you prefer eating this way: at the same calories it doesn't burn more fat than the standard split.

Your activity

Your job Sitting: desk, office, driving. On your feet: retail, teaching, nursing. Physical: construction, landscaping, warehouse.

Daily steps Your daily average. Your phone's health app shows it.

Workouts per week

Training 7 days? Pick 6.

Your daily numbers

Fill in your stats and tap Calculate my macros.

calories per day

Protein

Carbs

Fat

MyFitnessPal setup

In the app, open Goals, then Calorie, Carbs, Protein and Fat Goals, and enter:

caloriescarbsproteinfat

Fiber

From veggies, fruit, oats, potatoes

Water

Split my carbs: more on training days, less on rest days, same weekly total.

Training days vs rest days

MyFitnessPal keeps one goal for every day, so use this table for your training-day and rest-day carbs.

	Calories	Protein	Carbs	Fat

Per meal, and how your numbers were set

Meals per day

Per meal

	Protein	Carbs	Fat

Set your goals in MyFitnessPal (box above) and connect it to Trainerize, so your food log shows up there.
Open your Nutrition guide (Trainerize › Meal Plan, or the Members area) for the food list and a sample day.
Weigh in daily and check in below when it says Check-in ready (not during a Reverse), so your numbers keep up with your body.

Am I on track?

Your scale shows what your body is really doing. Every 2 weeks, your calories adjust to match it.

Weigh in each morning and tap Save.
Hit your numbers in MyFitnessPal.
When it says Check-in ready, tap Update my numbers and copy the new goals into MyFitnessPal.

Your first check-in is 4 weeks after you start. After that, it's every 2 weeks. This page tells you when it's time.

Today's weight

Missed a day? Change the date:

Calories you've been eating per day

cal

Filled in from your targets. If you ate differently, enter your daily average from MyFitnessPal.

Days you hit your numbers A day counts if protein was within 10 g and calories within 100.

A check-in needs 8 weigh-ins covering 10 days. Missed a day? No problem.

Don't weigh in every day?

Your weigh-ins

Two averages: enter this week's average weight and one from 2–4 weeks ago instead.

Switching phones?

Everything you enter is saved on this device, in this browser. Before you switch phones or clear your browser, copy your backup code and paste it here on the new one. Lost it? Enter the maintenance number from your last check-in instead.

Your macro calculator

Your stats

Your activity

Your daily numbers

MyFitnessPal setup

Training days vs rest days

Your reverse, week by week

Per meal

Am I on track?

Switching phones?