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Goal And Macro Calculator

Welcome to the Goal and Macro Calculator! This tool will help you fine-tune your nutrition plan based on your Total Daily Energy Expenditure (TDEE) and fitness goals. Here's how to use it:

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  1. Enter Your TDEE: Input the TDEE value you calculated using our Calorie Calculator.

  2. Choose Your Goal: Select from the drop-down menu whether you want to lose weight, maintain your current weight, or gain weight.

    • Each option adjusts your calories based on a percentage surplus or deficit to fit your goal.

  3. Set Your Macro Ratios: Input the percentage of calories you'd like to come from protein, carbohydrates, and fats. Make sure these add up to 100%. If they don't it will result in an error.

  4. Hit 'Calculate': The calculator will tell you how many calories to consume daily and break it down into grams of protein, carbs, and fats.

By the way, if you like this type of information, you will love the Heroes Fitness Newsletter. Every week, we send free health and fitness advice right to your inbox. Click here to sign up.

Note

  • Be honest with your TDEE and activity level to get accurate results. Most people overestimate their activity level.

  • Ensure your macro percentages total 100%. Common starting points are 40% protein, 40% carbs, and 20% fats or 30% protein, 50% carbs, and 20% fats.

  • Adjust your plan as needed based on how your body responds to your new intake.

What's the point of a macro calculator?

If you’ve used the Heroes Fitness TDEE calculator, you’ve already learned roughly how many calories your body uses per day to perform its basic functions. With that information, you can adjust your caloric intake to achieve your fitness goals using this macro calculator.

When you select your goal, the calculator will adjust your calories based on the target you choose. But just as important as your calorie intake is understanding your macros.

What Are Macros and Why Do They Matter?

Macros—short for macronutrients—are the building blocks of your diet: protein, carbohydrates, and fats. It’s frequently debated how much protein you should consume to build muscle. Some recommend 1g of protein per pound of body weight, while others argue that’s excessive.

At Heroes Fitness, we aim for 1.6g of protein per kilogram of body weight, which often translates to around 25% of your daily calorie intake. However, this percentage can vary depending on your unique needs and preferences.

Once you determine your protein intake, you’ll decide which energy source you prefer: carbs or fats. A traditional diet emphasizes carbs, but some people prefer a fat-based approach. At Heroes Fitness, we suggest a high-carb approach since it offers more variety and flexibility in food choices.

Our Recommended Macro Formula

Using a formula of 25% protein, 50% carbohydrates, and 25% fats ensures:

  • Protein: You’re consuming enough to rebuild and refuel your muscles.

  • Carbs: You’ll have the energy to perform daily tasks and workouts.

  • Fats: They’ll help you feel more satisfied and support essential body functions.

This balanced approach provides a practical and effective starting point, which you can adjust as needed based on your progress and preferences.

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