MACRO
FORGE
Precision Nutrition Calculator
Your Stats
Age
yrs
Weight
kg
Height
cm
Biological Sex
Male
Female
Activity Level
Sedentary
Desk job, little movement
Light
Exercise 1-3 days/week
Moderate
Exercise 3-5 days/week
Active
Exercise 6-7 days/week
Primary Goal
Lose Weight
-500 kcal deficit fat-loss
Maintain
TDEE balanced macros
Gain Muscle
+500 kcal hypertrophy
Forge My Macros
Your Daily Targets
BMR:
1,778
TDEE:
2,756
2,256
Target Daily Calories (kcal/day)
Daily Macros
Protein
Protein 40%
226g
Carbs
Carbs 30%
169g
Fats
Fat 30%
75g
Suggested Meal Split (3 Meals)
Breakfast
68g
P
51g
C
22g
F
Lunch
90g
P
68g
C
30g
F
Dinner
68g
P
51g
C
22g
F
Targeting a 500 kcal daily deficit puts you on pace to lose
~0.5 kg/week
. Protein target protects muscle while cutting. Hit protein targets first!