Calculate your daily calorie needs and optimal macros for your goals
sedentary
Little or no exercise, desk job
light
Light exercise 1-3 days/week
moderate
Moderate exercise 3-5 days/week
active
Hard exercise 6-7 days/week
very Active
Very hard exercise, physical job
Lose Fat
-500 cal/day
Maintain
No change
Build Muscle
+300 cal/day