By Sean Nalewanyj

This free bodybuilding maconutrient calculator will show you exactly how many daily calories you require along with the exact grams of protein, carbs and fats you should consume to meet your individual muscle building or fat burning needs.

First, the macronutrient calculator will determine your daily calorie intake based on your specific goal and individual physiology.

Then, it will translate those calories into an optimal amount of daily protein, carbohydrates and fats to help you meet your goal as effectively as possible.

It only takes a minute or two to complete and will make planning out your complete bodybuilding diet a much easier task.

Get started below...

Free Bodybuilding Macronutrient Calculator

First of all, let me know the primary physique goal you are trying to achieve...

My Primary Goal:

Muscle Gain (Slow Bulk) - Select this option if you want to build muscle but keep body fat gains at a minimum.

Muscle Gain (Fast Bulk) - Select this option if you want to build muscle as quickly as possible and are not as concerned with excess fat gain.

Fat Loss (Slow Cut) - Select this option if you want to lose body fat while minimizing muscle loss.

Fat Loss (Fast Cut) - Select this option if you want to maximize overall fat loss and are not concerned with slightly greater losses in lean body mass.

Next, let me know what your individual body stats are...




Bodyweight: lbs. KG

Height In CM: (1 inch = 2.54 cm)

Finally, tell me about your activity level so that I can fine-tune your results...

Activity Level:

Sedentary (little to no exercise)
Light (light exercise 1-3 days a week)
Moderate (moderate exercise 3-5 days a week)
Very Active (intense exercise 6-7 days a week)
Extremely Active (intense daily exercise and strenuous job)

Thanks! Just hit the submit button below for your macronutrient breakdown...

My Daily Macronutrient Breakdown:

Calories: XXXX

Protein: XXXg

Carbohydrates: XXXg

Fats: XXXg

Here's what to do next...

Use the numbers above as a starting point and tweak accordingly based on the results you get.

Your macronutrient numbers are based on the following breakdown:

Protein: 1g per pound of body weight.

Fats: 25% of total calories for muscle gain / 20% of total calories for fat loss.

Remaining calories after protein/fat is calculated.

This is an extremely reliable breakdown that will work very well for most people in the majority of situations.

You don't need to hit these numbers dead on, but try to come as close as you can if you're truly serious about maximizing your results.

Remember: the workouts you perform at the gym are important, but if you aren't hitting your macronutrient needs each day with reasonable accuracy, you're greatly short-changing your results.

- Sean

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