Bodybuilding Macro Calculator
A free starting point for calories and macros, built on how I've set up physiques for decades. Not a custom plan; that's what membership and coaching are for.
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Your next diet.
A precise
starting point.
Choose your goal. Get nutrition targets and see what a Low day of meals can look like.
No account needed. Your measurements and results are not saved.
Or browse: University · Blog · Metabolic Monster
FROM NUMBERS TO FOOD
A starting point
you can use.
Nutrition targets for Low, Medium and High days. Six Low-day meal examples with food quantities based on your inputs.
- 01
Choose your goal.
Fat Loss, Lean Gain or Mass Gain.
- 02
Add your measurements.
Your weight and a measured or estimated body-fat percentage.
- 03
See your starting point.
Day targets and six Low-day meal examples.
Macro calculator questions
Is this a custom plan?
No. It's a general starting estimate from the numbers you enter. Adjusting it to you, week by week, is what TroponinIQ membership and 1:1 coaching are for.
Should I set macros differently for muscle gain vs fat loss?
Yes. The calculator moves your calories with your goal, and protein stays a priority either way. From there you adjust off real progress, not off the first number.
How is this different from a TDEE calculator?
A TDEE number is only calories. This gives you a protein, carb and fat split and example meals as a starting point, then you track and adjust.
How often should I change my macros?
When progress stalls for a few weeks, not day to day. Give a setup time to show you what it's doing before you change it.
What happens after the preview?
TroponinIQ membership gives you the full tools, University lessons and coaching options to keep going from this starting point.