Macro Calculator

Sedentary

Little or no planned exercise; estimate ×1.2

Lightly Active

Light exercise 1–3 days/week; estimate ×1.375

Moderately Active

Moderate exercise 3–5 days/week; estimate ×1.55

Very Active

Hard exercise 6–7 days/week; estimate ×1.725

Extra Active

Very hard exercise or physical job; estimate ×1.9

Lose Weight

−500 kcal/day

Lose Slowly

−250 kcal/day

Maintain

±0 kcal/day

Gain Weight

+250 kcal/day