If you're serious about results, this is the foundation. No more guesswork, just real numbers based on your lifestyle and training.
Macros (short for macronutrients) are the proteins, carbohydrates, and fats your body needs to function and fuel your goals. Whether you're aiming to lose fat, build muscle, or maintain, tracking macros is a more precise and flexible way to manage your nutrition.
Forged Physique Macro Calculator
Your age affects your resting metabolic rate. Older individuals generally burn fewer calories at rest.
Used to determine your base calorie needs based on the Mifflin-St Jeor equation.
Enter your height using feet and inches.
Enter your current weight in pounds.
Are you trying to maintain your current weight, lose fat, or build lean muscle mass?
This refers to your daily physical movement, not including your workouts. Choose the level that best matches your typical day.
Desk job, little movement
Roughly <5,000 steps/day
Your Daily Macros
Calories: — kcal
Protein: — g
Carbs: — g
Fats: — g
How We Calculate Your Macros
We use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), based on your age, weight (lbs), and height (ft/in):
For men: BMR = 10 × (lbs × 0.4536) + 6.25 × (in × 2.54) - 5 × age + 5
For women: BMR = 10 × (lbs × 0.4536) + 6.25 × (in × 2.54) - 5 × age - 161
Then we multiply BMR by your selected Activity Level to get your Total Daily Energy Expenditure (TDEE):
- Sedentary = 1.2
- Lightly Active = 1.375
- Moderately Active = 1.55
- Very Active = 1.725
- Extra Active = 1.9
We then adjust for your goal:
- Fat Loss: 20% calorie reduction
- Maintenance: No adjustment
- Muscle Gain: 15% calorie surplus
Finally, we divide your total daily calories into Protein, Carbs, and Fats using a balanced macro ratio tailored to support your selected goal.
What's in Expert View (And Why It Matters)
Expert Mode gives you the full picture behind the numbers. This is perfect if you want to learn the "why" behind your targets, dial things in tighter, or educate yourself like a coach would:
- BMR: The number of calories your body burns at rest. Critical baseline.
- TDEE: Your true daily burn including movement. Your "maintenance line."
- Adjusted Calories: What you need to eat based on your goal (cut, maintain, bulk).
- Macro Chart: A visual pie chart showing how your calories break into Protein, Carbs, and Fats.
This isn't just for fun. Knowing your BMR and TDEE lets you track your metabolism over time, see how training or recovery impacts your energy needs, and fine-tune macros without guessing.
If you're serious about your results, Expert Mode is how you stop guessing and start dialing it in like a pro.
If you're not sure what to do with your macro targets or want help building a realistic, sustainable meal plan... I've got you.
Schedule your free call now!