Macros by Bodyweight
Pick your bodyweight + goal and jump straight to the calculated macros. 120 pre-built pages covering women, men, and women over 40 from 100–250 lbs.
Want exact numbers for YOUR height, age, activity? → Use the full calculator
Men
Weight Loss
100 lb
1714 cal
100g protein
110 lb
1784 cal
110g protein
120 lb
1854 cal
120g protein
130 lb
1925 cal
130g protein
140 lb
1995 cal
140g protein
150 lb
2065 cal
150g protein
160 lb
2136 cal
160g protein
170 lb
2206 cal
170g protein
180 lb
2276 cal
180g protein
190 lb
2346 cal
190g protein
200 lb
2417 cal
200g protein
220 lb
2557 cal
220g protein
250 lb
2768 cal
250g protein
Maintenance
100 lb
2164 cal
90g protein
110 lb
2234 cal
99g protein
120 lb
2304 cal
108g protein
130 lb
2375 cal
117g protein
140 lb
2445 cal
126g protein
150 lb
2515 cal
135g protein
160 lb
2586 cal
144g protein
170 lb
2656 cal
153g protein
180 lb
2726 cal
162g protein
190 lb
2796 cal
171g protein
200 lb
2867 cal
180g protein
220 lb
3007 cal
198g protein
250 lb
3218 cal
225g protein
Muscle Gain
100 lb
2414 cal
110g protein
110 lb
2484 cal
121g protein
120 lb
2554 cal
132g protein
130 lb
2625 cal
143g protein
140 lb
2695 cal
154g protein
150 lb
2765 cal
165g protein
160 lb
2836 cal
176g protein
170 lb
2906 cal
187g protein
180 lb
2976 cal
198g protein
190 lb
3046 cal
209g protein
200 lb
3117 cal
220g protein
220 lb
3257 cal
242g protein
250 lb
3468 cal
275g protein
Women
Weight Loss
100 lb
1402 cal
100g protein
110 lb
1472 cal
110g protein
120 lb
1542 cal
120g protein
125 lb
1577 cal
125g protein
130 lb
1612 cal
130g protein
135 lb
1648 cal
135g protein
140 lb
1683 cal
140g protein
145 lb
1718 cal
145g protein
150 lb
1753 cal
150g protein
155 lb
1788 cal
155g protein
160 lb
1823 cal
160g protein
165 lb
1858 cal
165g protein
170 lb
1894 cal
170g protein
175 lb
1929 cal
175g protein
180 lb
1964 cal
180g protein
190 lb
2034 cal
190g protein
200 lb
2104 cal
200g protein
220 lb
2245 cal
220g protein
250 lb
2456 cal
250g protein
Maintenance
100 lb
1752 cal
90g protein
110 lb
1822 cal
99g protein
120 lb
1892 cal
108g protein
125 lb
1927 cal
112g protein
130 lb
1962 cal
117g protein
135 lb
1998 cal
122g protein
140 lb
2033 cal
126g protein
145 lb
2068 cal
130g protein
150 lb
2103 cal
135g protein
155 lb
2138 cal
140g protein
160 lb
2173 cal
144g protein
165 lb
2208 cal
148g protein
170 lb
2244 cal
153g protein
175 lb
2279 cal
158g protein
180 lb
2314 cal
162g protein
190 lb
2384 cal
171g protein
200 lb
2454 cal
180g protein
220 lb
2595 cal
198g protein
250 lb
2806 cal
225g protein
Muscle Gain
100 lb
2002 cal
110g protein
110 lb
2072 cal
121g protein
120 lb
2142 cal
132g protein
130 lb
2212 cal
143g protein
140 lb
2283 cal
154g protein
150 lb
2353 cal
165g protein
160 lb
2423 cal
176g protein
170 lb
2494 cal
187g protein
180 lb
2564 cal
198g protein
190 lb
2634 cal
209g protein
200 lb
2704 cal
220g protein
220 lb
2845 cal
242g protein
250 lb
3056 cal
275g protein
Women Over 40
Weight Loss
Your exact macros depend on more than bodyweight
Height, age, activity level, and goal-speed all change the math. These pages assume an average-height, 35-year-old, moderately-active person. For your exact numbers in 60 seconds:
→ Calculate My Macros (Free)