FBB Macro Calculator

Fill out the fields below to get a customized daily calorie and macro prescription, based on your goals and how you like to eat. Once you’ve finished, click Send Results to get a copy to save, along with sample training to look good and move well!

FBB Macro Calculator

About You

ft
in
cm
kg
lbs
Sex
Used if you do not know your body fat %, based on typical male/female fat distribution. If you prefer not to state, a body fat % is required for accurate calculations.
%
For the most accuracy, enter your percentage from a Dexa or Inbody scan, or you can use calculator.net or active.com to get this number. Otherwise, leave it blank.
If unsure, choose a lower level.
Challenge goals will yield faster results, but be more difficult to adhere to and less sustainable for long periods.
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 Results

Maintenance:kcal/day

Maintenance:kcal/day

Target:kcal/day

Target:kcal/day

Protein:grams/day

Carbs:grams/day

Carbs:grams/day

Fat:grams/day

Fat:grams/day

Fat:grams/day

Fat:grams/day

Carbs:grams/day

Carbs:grams/day

Day 1:g Carbs

Day 1:g Fat

Day 1:g Carbs

Day 1:g Fat

Day 1:g Carbs

Day 1:g Fat

Day 1:g Carbs

Day 1:g Fat

Day 2:g Carbs

Day 2:g Fat

Day 2:g Carbs

Day 2:g Fat

Day 2:g Carbs

Day 2:g Fat

Day 2:g Carbs

Day 2:g Fat

Where should we send your results?

Name
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Gain Muscle, Lose Fat

Staying physically active isn’t enough to lose fat. And if you want to gain muscle, a balance of quality nutrients is key. This macro calculator was built to guide your calorie intake for maximum lean muscle growth. It will guide your proteins and fats, as well as carbohydrates depending on your preferred nutrition approach.

Learn more about the calculator or check out our Youtube video for more tips on getting the most of your results. Need more assistance? Reach out any time using the chat bubble on this page.