Get Access Our Digital Macro Calculator

If you know your body fat percentage and want a more accurate calculation, select 'Lean Body Mass'. Enter your body fat percentage and then select your level of athleticism. If you don't know your body fat percentage, keep 'Total Body Weight' as your selection.

Non advanced or consistent athlete Select this option if you are new to exercise or follow a regular training program. e.g.: train weekly or engage in some physical activity regularly.

Advanced athlete Select this option if you consider yourself an elite athlete with a background in competitive sports. e.g.: powerlifting competitions, triathlons and/or competitive sports, etc.

TOTAL DAILY ENERGY EXPENDITURE

Sedentary No exercise and little physical activity throughout the day (desk job).

Light activity Either working on your feet throughout the day or engaging in a small amount of physical activity (walking, yoga, functional workouts, following the bod starter or exercising 3 to 4 times a week).

Moderately active Engaging in 4-5 strenuous weight sessions per week, following the bod maintenance or the bod pro. Desk jobs or day jobs on your feet including: teaching, retail and minding children. Note; if you are unsure whether you are moderately active or active, please email us at hello@thebod.com.au

Active Engaging in 4-6 strenuous weight sessions per week. Additional workouts such as endurance running, swimming and functional workouts. Day jobs including physical therapists, personal trainers and palliative care nurses.

Very active Engaging in 5-7 strenuous weight sessions per week. additional workouts such as endurance running, swimming and functional workouts. Physically demanding day jobs including labourers and professional athletes.

GOAL

These goals will be reflected in your final calorie intake. If your goal is to lose body fat, your calorie intake will mirror this and be reduced by a set amount. Maintenance will determine the calorie intake that will help you maintain your current physique, and a gaining phase will have an increase in calories depending on how rapidly you’d like to see your weight increase.

CUTTING PHASE

Conservative Cut This option is for those looking for fat loss at a slower rate to minimise the chance of muscle loss.

Recommended Cut This cut is recommended if you are looking to lose fat at a moderate pace with only a slight risk of muscle loss.

Aggressive Cut This cut will ensure a faster result, however is not recommended unless there is a specific goal to be reached within a certain time frame. This option has a higher risk of muscle loss and recovery being hindered.

MAINTENANCE

GAINING PHASE

Lean Gain For The Bod athlete who is looking to maintain their body weight while transforming their body composition.

Moderate Gain A moderate gain will help to put The Bod athlete into enough of a caloric surplus to efficiently gain muscle with a slight risk of adding body fat.

Aggressive Gain This option is for those wanting to optimise recovery and the ability to increase muscle gain while risking the addition of body fat along with it.

Are you breastfeeding?

Yes No

Don't forget that along with correct nutrition when breastfeeding, you also need to ensure that you are drinking adequate water.

Have you calorie restricted your diet within the past 5 years?

Yes No

MACRO PREFERENCE

The following selection is based on your preferences only. You will not be restricted or deprived of any particular macronutrient, as our goal is to always have our athletes’ nourished and fuelled! Some people naturally feel more energised when consuming more of a certain macronutrient, and thus will thrive better when their nutritional program is set that way.

YOUR RESULTS

CALORIES PER DAY

CALCULATE YOUR MACROS