Macro Calculator

Build muscle, lose fat, and fuel your energy and athletic performance:

  1. Get your custom macros
  2. Lift weights 3-4 times per week with our Persist training program
  3. Increase your daily activity, like walking, as your energy soars!

Find your custom macros, then click “Send Results” to get a copy to save, along with sample training!

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
Name
First
Last