“Calculating Your Macros Automatically Puts You On The Fast Track To Success!”

Founder of Fitness Informant, Ryan Bucki

The #1 reason we fail on our fitness goals is our inability to understand our own diet. Stop relying on fad diets. Knowing exactly  how much you should eat to obtain your goals is the most powerful thing you can have in your possession.

Ask yourself the following questions. If you answered YES to anyone of them it’s time to calculate your custom macros!

Are you tired of not being able to burn that stubborn belly fat?

Do you want guidance in your daily diet?

Are your struggling to lose weight?

Have you failed while trying to get that ideal “beach body?”

Are you struggling to put on muscle?

Are you tired of being “small?”

Do you want to look like a monster?

Are you confused on how much protein you need per day?

Do you know how many carbs you need everyday?

Do you know how many grams of fat you need per day?

Do you want to know how many calories per day you need?

Get Your Custom Macros Calculated for FREE:

GET YOUR FREE MACROS NOW!

No obligations, no contracts, 100% risk free.

Your Customized Macros Are Based Off Of Your…

Sex & Age
Height & Weight
Activity Level & Fitness Goals

Your Custom Macro Plan Will Include EVERYTHING You Need To Plan Your Daily Food Intake

Our Formula

We calculate your custom macro plan based on the the revised Harris-Benedict equation. In 1984, the original Harris-Benedict equations were revised using new data. In comparisons with actual expenditure, the revised equations were found to be more accurate.

The revised Harris-Benedict equation takes into account many aspects of your life. These include: sex, age, height and weight. Using the combination of these items, along with other numerical data, we are able to calculate your Basal Metabolic Rate (BMR).

After we calculate your BMR, we then need to take into account your daily activity. Your daily activity will help us determine your Total Daily Energy Expenditure (TDEE).

Finally, once we are able to calculate your TDEE, we are able to incorporate your fitness goals (cutting, bulking or maintenance) to finalize your daily calorie goal. Once we calculate your daily calorie goal, we need to break it down into the three macro nutrients: protein, fats and carbohydrates.

Our free online macro calculator will provide you with everything you need. These include: BMR, TDEE, Calories, Protein, Fats and Carbs. It’s 100% free, no obligations necessary. Our goal is to help you live healthier lives through the knowledge we can provide you.

The revised Harris-Benedict equation

Get Your Custom Macros Calculated for FREE:

GET YOUR FREE MACROS NOW!

No obligations, no contracts, 100% risk free.

Your Customized Macros Are Based Off Of Your…

Sex & Age
Height & Weight
Activity Level & Fitness Goals

Your Custom Macro Plan Will Include EVERYTHING You Need To Plan Your Daily Food Intake

Basal Metabolic Rate (BMR)

Most people do not know what BMR – Basal Metabolic Rate is. Your Basal Metabolic Rate is the amount of calories required for your body to function while at rest. This is also known as your body’s metabolism. Any changes to your metabolic weight will affect your BMR (such as exercise and even age).

Total Daily Energy Expenditure (TDEE)

You always start with your Basal Metabolic Rate, and then you lay on top of that your daily activity level. Your Total Daily Energy Expenditure is the amount of calories you burn in a 24-hour period of time based on your BMR and your activity rate. In a perfect world, if you consumed your daily TDEE and maintained your activity level consistently everyday, you would neither gain nor lose weight. Long story short, your TDEE is your caloric requirement to maintain your current physique at your current BMR and activity levels.

Your Fitness Goals

In fitness, you typically have three goals: bulk, cut or maintain. In our formula, we ask you what your goal is. Based on your goal we adjust your TDEE.

If you’ve elected bulking as your goal, we will add 200 calories (eventually you may want to increase your calories up to 500 above your TDEE for optimal growth).

If you’v elected cutting as your goal, we will subtract 200 calories (eventually you want to reduce your calories up to 500 below your TDEE for optimal cut).

If you’ve elected maintain, your calorie goal will equal your TDEE.

Get Your Custom Macros Calculated for FREE:

GET YOUR FREE MACROS NOW!

No obligations, no contracts, 100% risk free.

Your Customized Macros Are Based Off Of Your…

Sex & Age
Height & Weight
Activity Level & Fitness Goals

Your Custom Macro Plan Will Include EVERYTHING You Need To Plan Your Daily Food Intake

Your Macros

The three main macro nutrients are protein, fat and carbohydrates. We will take your total calorie goal and break it down into the three macros for you (in grams). These would be your target goals per macro ingredient daily.

Recent research has shown that you want to ensure you hit your protein intake goals for the day, and then you can essentially fill the rest of your calories with fats or carbohydrates. However, for our purposes and to provide structure, we will give you guidance on each macro nutrient.

Calories

A calories is just a unit of energy. Your body requires calories for it to function properly. We’ve already talked about your BMR and your TDEE. These calories are essentially for you to live and function. Based on your goals, you can adjust your caloric intake which will then have an impact on your macro nutrients. We are doing you no good just providing you with a target caloric goal – so we break down your calories into the three macro nutrients: protein, fat and carbohydrates.

Protein

Protein is an essential macro nutrient to any fitness goals. Protein is used to help repair muscle tissue and build new muscle tissue for muscle growth, and even for cutting.

Typical daily requirement of protein intake can vary from .8g-1.5g of protein per pound of body weight. This is really dependent on your fitness levels. For our purpose, we default to the commonly accepted amount of 1g of protein per pound of body weight. It is also important to know that 1g of protein equals 4 calories.

Fats

When you see the word fat, many of you immediately think of ways to avoid it at all costs. STOP! This is a bad thing. Fats are essential to healthy living. The type of fats you consume is important. Avoiding “bad” fats like trans fats and getting more monounsaturated fats, or “good” fats, can go a long way in your diet.

The amount of fat to consume daily can vary depending on body type, LBM (lean body mass), exercise levels, etc. The recommendation is to consume .3g-.6g of fat per pound of body weight. For our calculation, we use .4g of fat per pound of body weight. It is important to know that 1g of fat equals 9 calories.

Carbohydrates

Carbohydrates, much like fats, are avoided thanks to diets like Keto and Atkins. However, carbohydrates are not your enemy. Like fats, the type of carbohydrate is important. There are simple carbohydrates which are quickly absorbed, like refined sugar. Then there are complex carbohydrates which take longer to absorb and can be beneficial over the course of time, like sweet potatoes. In general, you want to consume your simple carbohydrates around your workout and complex carbohydrates outside of that zone.

Carbohydrates will be the one macro that fluctuates the most. As you’ve read, protein and fat is based off of your body weight. Carbohydrates make up whatever is left. For example, when you bulk, your carbs will be much higher but your fats and protein will essentially remain the same from maintenance to bulk. It is important to know that 1g of carbohydrates equals 4 calories.

FREE Online Custom Macro Calculator