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Retrain Calculator

Calculate your daily macros in 6 simple steps

Your Profile

Age

Weight (lbs)

Height (ft)

Height (in)

Activity Level

Step 1 — Maintenance Calories

BMR × Activity multiplier gives your baseline.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—

Step 2 — Deficit Calories

Apply a 20% deficit for fat loss.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—

Step 3 — Protein Target

1g per pound of body weight.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—

Step 4 — Fat Target

0.35g per pound of body weight.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—

Step 5 — Carbohydrate Target

Remaining calories from carbs.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—

Step 6 — Final Macros

Your complete daily macro breakdown.

NutrientGrams

Protein—

Fat—

Carbs—

Calories—