AMR & Macros Calculators

Calculate Your AMR

Calculate Your Macros

There’s no ironclad macronutrient law for mapping out your diet plan. your macro mix is an important consideration. Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. But that doesn’t mean it will be the macronutrient ratio you’ll use forever. It may change if and when your body weight or body fat fluctuates, or if you run into any plateaus.

The macro profile for every person is dependent upon their goals. Here’s a cheat sheet to get you started:

To build muscle:
30-40% carbs, 25-35% protein, 15-25% fats

For fat loss:
10-30% carbs, 40-50% protein, 30-40% fats

To maintain:
30-50% carbs, 25-35% protein, 25-35% fats

As you can see, there is a lot of wiggle room (up to 20%) when you calculate macros and you can adjust the ratio as needed if you aren’t seeing results.

You probably don’t need a different macro split for every day of the week, but I recommend differentiating between a training day and an off day. On days when you don’t train, you will not have as great a need for carbohydrates, because you’re expending far fewer calories. Cutting back on carbohydrates will help to more appropriately align your nutrition and training, particularly when weight loss is the goal. I recommend cutting back carbs by 30-50 percent, while keeping protein and fats consistent.

Tips to Follow


Know the difference between a complete and incomplete protein; low-quality proteins shouldn’t be counted towards your total protein score. I like to use the example of peanut butter. It may have 8 grams of protein per serving, but it’s an incomplete protein, meaning it’s lacking in one or more of the essential amino acids. Unless you put it on some toast, or pair it with a complete protein (any protein source coming from an animal) you should be considering this only as a fat. Save your protein numbers for low-fat, high-quality sources. These are nutrient-dense and will support growth, recovery, and satiety without providing excess calories.

If you’re following the vegetarian route, be sure that you are pairing complementary proteins, such as rice and beans, or choosing complete, plant-based proteins, such as quinoa and soy, to take in ample Essential Amino Acids during the day.


Don’t think IIFYM is license to eat like a child. Yes, you can certainly work white bread, chips, cookies, and candies in on occasion, but they’re still treats—not staples. Plan your meals out whenever possible, and design them around high-fiber carbohydrate options such as oats, brown rice, and other foods that provide a sustained release of energy. Not all carbs are equal! The source, timing, and amount all have big implications on your energy, performance, and recovery.


Keep your treats as treats. The rest of the time, stick to things like nuts, seeds, egg yolks, oils, and avocados to provide you with a plentiful blend of heart-healthy, recovery-supporting fats.