@tomashleycoach
Free Tool
BMR &
Macro
Calculator
Find your exact calories & macros for fat loss
Units
Metric (kg / cm)
Imperial (lbs / ft)
Gender
♂
Male
♀
Female
Age
yrs
Height
cm
Height
ft
in
Weight
kg
Activity Level
Sedentary — desk job, little or no exercise
Lightly Active — light exercise 1–3 days/week
Moderately Active — exercise 3–5 days/week
Very Active — hard exercise 6–7 days/week
Extremely Active — physical job + hard training
Please fill in all fields before calculating.
Calculate My Macros →
Your
Results
Based on a 20% calorie deficit for fat loss
BMR
—
kcal / day
TDEE
—
kcal / day
Your Fat Loss Target
—
kcal / day (20% deficit)
Daily Macros
🥩
Protein
—
grams
1g per lb
🍚
Carbs
—
grams
—
🥑
Fats
—
grams
20% of cals
Calorie split visualised
Protein
Carbs
Fats 20%
Per Meal Breakdown
3
4
5
6
—
Cals
—
Protein
—
Carbs
—
Fats
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