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XWERKS
XWERKS

Macro Calculator

Free Nutrition Tool

Macro Calculator

Calculate your daily calories and macronutrient targets based on your body, activity level, and goals. Science-backed formulas. No guesswork.

Calculate Your Macros
Step 1 of 4
Your Basics
Step 2 of 4
Activity Level
Sedentary
Desk job, little to no exercise
Lightly Active
Light exercise 1–3 days per week
Moderately Active
Moderate exercise 3–5 days per week
Very Active
Hard training 6–7 days per week
Athlete / Physical Job
Intense training + active job or two-a-days
Step 3 of 4
Your Goal
Lose Fat
Calorie deficit to reduce body fat while preserving muscle
Maintain
Eat at maintenance to sustain current weight and performance
Build Muscle
Calorie surplus to maximize muscle growth and strength gains
Step 4 of 4
Deficit Intensity
Conservative
~0.5 lb/week — easier to sustain, better muscle retention
Moderate
~1 lb/week — balanced approach for most people
Aggressive
~1.5 lb/week — faster results, harder to maintain, more muscle risk
2,450
Daily Calories
Fat Loss — Moderate
180g
Protein
720 cal
250g
Carbs
1000 cal
70g
Fat
630 cal
Your Numbers
Basal Metabolic Rate (BMR)1,800 cal
Maintenance Calories (TDEE)2,800 cal
Target Calories2,300 cal
Protein per lb Bodyweight1.0 g/lb
Hit Your Macros With

How the XWERKS Macro Calculator Works

This calculator uses the Mifflin-St Jeor equation — widely considered the most accurate predictive formula for estimating resting metabolic rate — to calculate your Basal Metabolic Rate (BMR). It then multiplies your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), the number of calories you burn in a typical day.

From there, calorie targets are adjusted based on your goal: a deficit for fat loss, maintenance for body recomposition, or a surplus for muscle gain. Macronutrients are calculated using evidence-based ratios that prioritize protein intake — the most critical variable for body composition — then distribute remaining calories between carbohydrates and dietary fat.

Why Protein Matters Most

Protein is the primary driver of muscle protein synthesis, the process by which your body repairs and builds muscle tissue. Research consistently shows that 0.7–1.0 grams of protein per pound of bodyweight is optimal for active individuals, with higher intakes (up to 1.2 g/lb) beneficial during calorie deficits to prevent muscle loss. Grow whey protein isolate delivers 25g of protein per serving from New Zealand grass-fed cows — no fillers, no blends, no bloat.

Carbs for Performance

Carbohydrates fuel high-intensity training. Glycogen — the stored form of carbohydrate in muscle — is the primary energy source for CrossFit, HIIT, and resistance training. Depleted glycogen means diminished performance, poor recovery, and increased muscle breakdown. Motion provides cluster dextrin, a highly branched cyclic dextrin that absorbs rapidly without spiking blood sugar or causing GI distress during training.

Supporting Your Goals With the Right Supplements

Lift creatine monohydrate supports strength and power output independent of your calorie targets — 5g daily is the most evidence-backed supplement protocol in sports nutrition. For training performance, Ignite pre-workout delivers caffeine, beta-alanine, and citrulline at clinical doses. And for recovery and hormonal support during hard training blocks, Rise combines Tongkat Ali, Shilajit, Zinc, Boron, and BioPerine.

Frequently Asked Questions

The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, typically within 10% of measured metabolic rate. However, all calculators provide estimates. Use your results as a starting point, then adjust based on real-world progress over 2–3 weeks. If you're not seeing expected changes, adjust calories by 100–200 per day.

For active individuals, 0.7–1.0 grams per pound of bodyweight is well-supported by research. During a calorie deficit, protein needs increase to 1.0–1.2 g/lb to preserve lean mass. This calculator sets protein at 1.0 g/lb for fat loss, 0.9 g/lb for maintenance, and 1.0 g/lb for muscle gain to prioritize body composition.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise, daily movement, and the thermic effect of food. TDEE is the number that matters for setting calorie targets.

For simplicity and consistency, most people do best eating the same calories every day. Your TDEE already accounts for average weekly activity. If you prefer cycling calories, reduce carbohydrates slightly on rest days (shift ~20% of carb calories to rest days from training days) while keeping protein and fat consistent.

Track your weight weekly (same day, same conditions) and take progress photos every 2 weeks. For fat loss, aim for 0.5–1.5 lbs per week depending on your chosen intensity. For muscle gain, 0.5–1.0 lb per week is realistic. If progress stalls for 2+ weeks, adjust calories by 100–200 per day rather than making dramatic changes.

Yes. The XWERKS Macro Calculator is completely free with no sign-up required. Calculate your macros, copy your results, and recalculate anytime your goals or activity level change.