Macro Exercise & Diet Planner

  • Our Macro Exercise and Diet Planner is a superb tool which coaches often use when creating diet plans for clients.

    This tool can be used by everyone who has an understanding of how to create a structured, sustainable diet plan.

    Step 1: Calculating Your TDEE (daily calories required)

    Choose your gender
    Age is required!
    ft in

    Height and weight are required!

    Current Body Fat %:
    How would you describe your normal daily activities?
    How many week days per week do you exercise outside of work?
    For how many minutes per day do you exercise?
    How intense is your excercise?
    Your BMR is: 2286 Calories/Day
    Your TDEE is: 3443 Calories/Day
    Step 2: Choose Your Goals (and pick your intensity level)

    Fat loss

    Fat Loss

    Suggested 15%
    Aggressive 20%
    Reckless 25%


    Same as TDEE


    Cautious 5%
    Text Book 10%
    Aggressive 15%


    Enter Your Own
    Step 3: Select Your Nutrition Plan (we suggest Balanced)

    Choose Plans
    1.00 grams per lb. of body weight
    1.15 grams per lb. of body weight
    1.25 grams per lb. of body weight
    Custom grams per lb. of body weight
    .35 grams per lb. of body weight
    .40 grams per lb. of body weight
    .45 grams per lb. of body weight
    Custom grams per lb. of body weight
    Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
    Step 4: Your Results

    GRAMS per day 280 6.9 2.4 1 - 2 1169
  • Macro Exercise and Diet Planner

    What are Macros?

    Macronutrients are the nutrients that provide the energy to carry out our human functions, and they are broken down into three categories; protein, fats, and carbohydrates.


    Potatoes, fruit, bread, oatmeal, chips, sugar, etc. Carbohydrates are also contained within all of the sugars, starches, and fibers you would find in your fruits, veg, grains and even dairy products. Their job is to provide energy for our central nervous system and energy to our muscles. They are critical to our brain function and also influence our mood and memory. Catbs are also a key player in mental health.

    Carbohydrates can be broken down into two categories: Simple vs. Complex
    Simple Carbohydrates: are broken down quickly by the body. They are found naturally in foods such as fruit and dairy. They also include things like sugar, candy, soda, etc.
    Complex Carbohydrates: are broken down slowly by the body. They are found in foods such as beans, vegetables, and whole grains.


    The second type of macronutrient is protein. Proteins are long chains of amino acids that make up your muscles, skin, bones, hair, nails, etc. Without protein, your organs can not exist.
    Most protein is found in animal sources such as poultry, meat, eggs, and dairy. However, you can also find protein in plant-based foods such as beans, tofu/tempeh, nuts, seeds, nutritional yeast, and quinoa.


    The last (and usually scariest) macronutrient is dietary fat. Like carbohydrates and protein, dietary fat is also essential to life. Like carbohydrates, dietary fat is an energy source. Your body will store up fat (not make you fat!) and use it as energy once your carbohydrate reserves have been depleted. Have you ever started to feel tired during a workout and then get a second wind? Your fat stores just kicked in! Fats can be found in foods such as nuts, seeds, oils, butter, fatty meat and fatty fish.

    Like carbohydrates, dietary fats are also broken down into different categories. We have two main types:
    Good Fats: These include monounsaturated fatty acids found in oils, polyunsaturated fatty acids found in plant-based foods and omega-3’s found in fish.
    Bad Fats: These include saturated fats found in animal products and full-fat dairy products* and trans fats that come from oils which have undergone processing.


    Although, water and fiber are not macronutrients they are two important factors primarily because water is essential for life. Without water, we wouldn’t survive. And fiber is critical because it aids in digestion, regulates our blood sugar and keeps us feeling full and satiated, which discourages overeating.

    How to use the Macro Exercise and Diet Planner?

    How do I customize my macros to my fitness goals? To figure out your macronutrient goals for each day, you will need to start with calculating your daily calorie requirements. (Up as far as Step 2). During Step 2 you decide on a goal and choose the level of difficulty of the diet.

    What nutrition plan should i choose?
    The beauty of the calculator is that it offers a multitude of options. If your goal is:
    Weight Loss: it is usually best to go with a higher protein, lower fat, lower carbohydrate ratio. The standard 25%-45% carbohydrates, 35%-50% protein and 20%-35% fat Maintenance: you can increase our fat and carbohydrate consumption a bit. Carbohydrates may range 35%-55%, protein 25%-40%, and fat 25%-40%.
    Muscle Gain: here you will want a higher carbohydrate and protein ratio to fuel your workouts. Your ratio should be around 45% carbohydrates, 35% protein, and 20% dietary fat.

    Putting It All Together.

    Once you have your calorie needs and macronutrient ratios figured out, it’s time to start planning your foods to meet these goals.
    Over time, finding the right ratio that works for you and your lifestyle will become easier. Please be patient with yourself when starting this plan. In time you will find the balance that gives you enough energy to make it through your day and leaves you feeling satisfied, all while attaining your fitness goals.

    For assistance with designing a meal plan that best suits your goals contact us.

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