PowerHouseATX Macro Calculator

PowerHouseATX

Macro Calculator

Science-Based Nutrition Planning

Enter feet and inches (e.g., 5' 10")
Do NOT include exercise steps
ℹ NEAT vs Training ▼
NEAT (Non-Exercise Activity Thermogenesis): Your daily steps should reflect only your general daily movement - walking to work, around the office, shopping, etc. Do NOT include steps from deliberate exercise sessions. Training Calories: Your training intensity selection adds calories on top of your NEAT to avoid double-counting exercise. This follows a precise method for calculating true TDEE. Example: If you get 10k steps daily including a 5k run, only count the non-exercise steps (~5k) for your NEAT band, then select your training intensity based on your workout.
ℹ Training Intensity Guidelines ▼
Non-Training Day: A day on which you do not do any formal exercise. Light Day (~200 cal burn): Light day training describes most workouts of up to 45 minutes. You will finish with a bit of sweat on your shirt. Includes mobility sessions, individual metcons, small body part workouts, or peaking sessions. Should include no more than 10 total working sets. Moderate Day (~350 cal burn): Should typically last 45-75 minutes with minimal down time. Your clothes will be roughly half wet from sweating. Includes metcon followed by lifting, lifting sessions with 10-25 working sets, and large body part training. Hard Day (~600 cal burn): Will typically take more than 90 minutes. Will leave your clothes soaked in sweat. Includes workouts with more than 25 working sets, highly voluminous workouts, and workouts that combine strength, weightlifting, metcons, and volume work.
ℹ Macro Sequencing Method ▼
The macro calculation method follows this order: 1. Protein First: Set based on your body weight and goal (default 1.0g/lb, adjustable from 0.8-2.0g/lb). 2. Carbs Second: Based on training intensity recommendations: - Non-training: 0.5g/lb - Light: 1.0g/lb - Moderate: 1.5g/lb - Hard: 2.0g/lb 3. Fat Last (Remainder): Calculated from remaining calories after protein and carbs. Never below 0.3g/lb minimum. No upper cap - fat floats to balance calories. Note: This exact sequencing optimizes performance and body composition based on current research.
Advanced Settings (Optional)
Override calculated calories with custom amount
Green = safe, Amber = moderate, Red = aggressive
Higher for cuts/contest prep, lower for maintenance/bulk
Override training-based carb recommendation
If >25% (M) or >35% (F), macros use lean mass
Adjust if calculator over/underestimates your needs

This calculator uses a conservative approach to prevent overestimation. TDEE = (BMR × PAL for NEAT) + Training Calories. Adjust the metabolic factor in advanced settings if needed. Macros are sequenced: Protein → Carbs → Fat (remainder).

Daily Macro Targets

Enter your weight to see macro targets.

Status Indicators
GREEN: Optimal range - You're on track!
YELLOW: Caution - Verify your inputs
RED: Warning - Potential issue to address

Weekly Progress Adjuster

Use after 2-3 weeks of consistent tracking to fine-tune your macros based on actual vs target progress

Negative for weight loss, positive for weight gain
Average change over the last 2-3 weeks

Enter target and actual weekly changes to see adjustments.

We Would Love to Have You Visit Soon!

Hours

By Appointment

Telephone

936-556-1290

Email
[email protected]