Glute Book Macro Calculator

Hi!

To use this calculator, all you must do is input your info below. That’s it.

Age

Gender

Height

Weight

lbs

Height

Weight

Activity

Activity Level Key

BMR

Basal Metabolic Rate

Sedentary

15 minutes or less of daily exercise (anything goes) with a desk job

Lightly Active

1-2 hours of weights and/or cardio exercise per week

Moderately Active

3-5 hours of weights and/or cardio exercise per week

Very Active

6-7 hours of weights and/or cardio exercise per week

Extremely Active

7+ hours of weights and/or cardio exercise per week

Your estimated total daily energy expenditure is

2183 Calories

Macro Recommendations

2183 Calories

Maintenance: 112

Protein : Carbs : Fats :

Moderate Fat Loss:
(-10% deficit)

Protein : Carbs : Fats :

Agressive Fat Loss:
(-20% deficit)

Protein : Carbs : Fats :

Muscle Gain:
(+10% surplus)

Protein : Carbs : Fats :

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