CALCULATE YOUR MACROS

This is your customised macro calculator – exclusive for our athletes only. This calculator will determine how much you should be consuming and from what macronutrient groups. The three main macronutrients are protein, carbohydrate and fat. You will find an extensive chapter guiding you through the ins and outs of macros on page 14 of your program.

Nutrition is a huge key to achieving your goals, and this calculator will work as an accurate means to tracking your progress and ensuring your journey is backed by science (and not gut feeling or trial and error).


BASIC INFORMATION


CALCULATION FORMULA

If you know your body fat percentage and want a more accurate calculation, select 'Lean Body Mass'. Enter your body fat percentage and then select your level of athleticism. If you don't know your body fat percentage, keep 'Total Body Weight' as your selection.





TOTAL DAILY ENERGY EXPENDITURE

Your total daily energy expenditure is a reflection of your activity level.







GOAL

These goals will be reflected in your final calorie intake. If your goal is to lose body fat, your calorie intake will mirror this and be reduced by a set amount. Maintenance will determine the calorie intake that will help you maintain your current physique, and a gaining phase will have an increase in calories depending on how rapidly you’d like to see your weight increase.


CUTTING PHASE




MAINTENANCE


GAINING PHASE




Are you breastfeeding?

Don't forget that along with correct nutrition when breastfeeding, you also need to ensure that you are drinking adequate water.


Have you calorie restricted your diet within the past 5 years?


MACRO PREFERENCE

The following selection is based on your preferences only. You will not be restricted or deprived of any particular macronutrient, as our goal is to always have our athletes’ nourished and fuelled! Some people naturally feel more energised when consuming more of a certain macronutrient, and thus will thrive better when their nutritional program is set that way.