Chris Liddle Fitness | Invigorate Training Macro Calculator

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We’ll send your numbers and occasional training tips.

Your Details

Sex

Age

Height (cm)

Weight (kg)

Body fat % (optional)

Used for Katch–McArdle if provided.

Activity level

Equation

Goal

Focus

Pace

Macros

Protein (g/kg)

Coach default: 1.6–2.2 g/kg

Fat (g/kg)

Minimum ~0.6 g/kg for hormones

Carbs

Calculated from remaining calories.

Results

Method: Mifflin–St Jeor

BMR

—

Basal metabolic rate

Maintenance (TDEE)

—

Calories/day at your activity

Goal Calories

—

Set by pace

Protein / Fat / Carbs

— / — / — g

Breakdown below

Protein

— g (— kcal)

Fat

— g (— kcal)

Carbs

— g (— kcal)

These are estimates, not prescriptions. For clinical needs, consult a qualified health professional. Equations: Mifflin–St Jeor (1990), Katch–McArdle when body fat is provided. Activity multipliers follow ACSM/NSCA conventions. Protein suggestions align with 1.6–2.2 g/kg guidelines for active adults.