Calorie and Macro Calculator for Bodybuilding

2025-07-31

A calculator and bodybuilding foods on a table

Calculate Your Energy Needs

To make progress in bodybuilding, everything starts with your energy needs. Without knowing how many calories your body burns, it's impossible to implement an effective nutritional strategy to build muscle or lose fat.

This tool will help you estimate your Basal Metabolic Rate (BMR) and your daily calorie needs based on your activity level. Enter your information below to get started.

Calorie and Macro Calculator

Estimate your daily needs to reach your goals.

Age

Gender

Height (cm)

Weight (kg)

Activity Level

How to Interpret and Use These Results

Now that you have your numbers, what’s next? Understanding what they mean is the key to taking action.

Basal Metabolic Rate (BMR)

This is the energy your body expends at complete rest (if you were to lie down all day). It accounts for the majority of your caloric expenditure. This number is a baseline, but it's not enough on its own.

Caloric Maintenance

This is your true daily need to maintain your current weight, including your physical activity. It's the reference number to define your strategy.

To Gain Mass (Bulking): Aim for the "Bulking" target (+300 kcal). This slight surplus will give your body the energy it needs to build muscle without accumulating too much fat.
To Lose Fat (Cutting): Aim for the "Cutting" target (-300 kcal). This slight deficit will force your body to tap into its fat stores while preserving as much muscle mass as possible (provided you have an adequate protein intake).

Macronutrient Breakdown

Calories aren't everything. The split between protein, carbs, and fats is essential.

Protein: The cornerstone of muscle building. The target is set around 1.8g to 2.2g per kilogram of body weight (or 0.8g to 1g per pound).
Fats: Essential for hormonal health. They should account for about 25-30% of your total caloric intake.
Carbohydrates: This is the adjustment variable. They provide the energy for your workouts. The rest of your calories will come from carbs.

Next Step: Putting It Into Practice

This calculator gives you the "what" and the "how much." To go further and understand the "how" and the "why," check out our complete guide to bodybuilding nutrition.

➡️ Read our Complete Guide to Bodybuilding Nutrition

And to ensure your efforts in the gym are as precise as your diet, track your progress with GymLog.

📲 Download GymLog for free and turn these numbers into visible results.