Welcome to my macro calculator! If you’re here, I’m sure you’re curious about macros and want to know what your macro numbers are - but before you enter your information into the calculator, I want to make sure you are empowered to take this information and use it for success!

First, it's important to make sure you are entering accurate information. If you have not weighed yourself in more than a week, make sure to take the time to get an accurate weight tomorrow morning and then come back to the calculator with your accurate number.

Additionally, you need to be honest about your activity level! I’ve broken it down into daily step count/workouts so take the average of your steps and what a normal workout schedule looks like for you.

Please note, this calculator is only an educated “best guess” based on the limited information you enter. The BEST way to know your true macro calculation is to work with coach who can guide you determining your correct numbers. Lifestyle habits, medical issues, and individual circumstances all affect YOUR unique calculation. You can apply for 1:1 coaching HERE.

Sometimes it can be HARD seeing this information and realizing we are not where we want to be, but you’re already taking the first step towards change. So give yourself a pat on the back and plug in your numbers for your macro/calorie calculation:

FAQS:

What are my maintenance calories? - this number is an estimate of the number of calories your body needs to maintain your current weight, based on the information you provided to the calculator.

What are my weight loss calories - this number is an estimate of the number of calories your body requires to attain a reasonable calorie deficit which would result in weight loss. Many calculators out there recommend rapid weight loss, however - I recommend a less aggressive approach where you take some time to learn how to track your calories in maintenance and then enter a fat loss phase once you’ve mastered your macro plan. This is something I guide my clients through in my 1:1 Coaching.

Why is my protein number so high? Your daily protein goal may feel high if you’ve spent many years dieting and/or have never followed a macros based plan before. Your body needs protein to maintain and build muscle, eating adequate protein can aide in preserving lean muscle mass loss during a fat loss phase. Additionally, if you have excess body fat (BMI >30), it is recommended to calculate your daily protein requirement based on your goal weight (simply re-enter your weight into the calculator using your goal weight and use the maintenance daily protein recommendation from that calculation).

How can I work with you, Lil? If you’re serious about making change and need some guidance + support, I recommend looking at my Nutrition Coaching options.