Macro Calculator
Yo, bro, time to get your kitchen game tight! PerfectMen.in’s macro calculator is pure gold—it breaks down your protein, carbs, and fats so you can get swole or shredded like a champ. I used to wing my meals, eating whatever, and got nowhere. Then I started tracking my macros, and bam—my biceps popped like never before! 💪 Punch in your stats below, and let’s whip up a meal plan that’ll make you a gym legend! 🔥
Your Meal Grind
Macros: g protein, g carbs, g fats
Own Your Kitchen with PerfectMen Crew
Yo, gym warrior, PerfectMen.in’s macro calculator is your cheat code to mastering your meals. My lifting buddy Vikram used this tool, nailed his macros, and went from scrawny to stacked in just five months! Whether you’re trying to carve out a six-pack or bulk up for the stage, this tool’s your ride-or-die. Let’s chop it up and get your kitchen game unstoppable! 💥
Why Macros Are Your Lifting Secret
Calories set the vibe, but macros are the real deal, bro. Protein’s your go-to for building those guns, carbs fuel your heavy lifts, and fats keep your focus sharp for those gym battles. This tool tells you exactly how much of each you need to dominate—whether you’re in Rookie, Pro, or Titan Mode. Plus, you can level up by using our BMR tool to get even more dialed in. It’s like having a meal mentor right there with you!
How We Whip Up Your Macro Plan
We start with your BMR—or figure it out from your height and weight if you’re unsure—then add in how much you’re hustling. You chilling at a desk all day or grinding in the gym non-stop? We got you. Then we adjust based on your goal—cutting to get lean, maintaining your gains, or bulking to get massive. And just like that, you’ve got your protein, carbs, and fats ready to roll. I skipped my BMR once and just used my stats—still got a killer plan that had me benching more in weeks. Pair it with our BMI tool to keep tabs on your progress, bro!
Bro Tip: Don’t lock your macros in stone. If you’re not seeing the gains you want, shake things up and find what clicks!
What’s Your Lifting Rank?
We call your daily calorie needs (TDEE) your “Lifting Rank.” See where you stand, bro:
| Lifting Rank | Women (calories) | Men (calories) |
|---|---|---|
| Rookie | Under 1800 | Under 2200 |
| Pro | 1800-2400 | 2200-2800 |
| Titan | 2400+ | 2800+ |
If you’re in Titan Mode, you’re eating big to lift big—props, bro! I hit Titan Mode last summer and felt unstoppable in the gym. Where you ranking at?
How We Dish Out Your Gains
Here’s how we split your calories into macros based on your goal. We keep it chill so you can focus on lifting, not number-crunching:
| Goal | Protein (%) | Carbs (%) | Fats (%) |
|---|---|---|---|
| Cut | 45 | 25 | 30 |
| Maintain | 40 | 30 | 30 |
| Bulk | 35 | 45 | 20 |
Cutting? You’re stacking protein to hold onto those muscles while melting fat. Bulking? Crank up the carbs to power through those heavy squats. I bulked last year with extra carbs—felt like I could crush it all day, bro!
Meal Ideas to Crush Your Macros
Need some fire meal ideas to hit your macros? Here’s what to chow down based on your Lifting Rank:
| Lifting Rank | Meal Idea |
|---|---|
| Rookie | 120g grilled chicken, 60g brown rice, 1 handful of almonds |
| Pro | 180g turkey breast, 120g quinoa, 1 tbsp coconut oil |
| Titan | 220g cod fish, 180g baked yam, 15g peanut butter |
I’m a Pro myself—can’t get enough of that turkey and quinoa combo. What’s your favorite meal to fuel up, bro? Smash those macros and watch your gains skyrocket!
Macros 101 for Lifting Bros
Macros are the three pillars you gotta master: protein rebuilds your muscles after those killer sets, carbs give you the energy to push through your reps, and fats keep your hormones and focus on lock. Most lifting bros aim for a split like 35-45% protein, 25-45% carbs, and 20-30% fats. If your meals feel off, don’t stress—adjust or hit up a coach to dial it in. I used to skip fats, and my energy crashed mid-lift. Learned my lesson, bro!
Work Your Macros Like a Champ
Your meal game shifts with your goal, bro:
- Cut: Pump up the protein, dial back the carbs—melt that fat while keeping your gains intact!
- Bulk: Load up on carbs, keep protein steady—build that muscle mass like a true titan.
- Maintain: Keep it even to stay shredded and ready to show off any day.
My gym bro skipped his macros once and got stuck—no gains, no cuts. Don’t slack, bro—get it locked in!
Get Your Stats Right, Bro
Make sure your numbers are on point for the best results:
- Height/Weight: Use cm and kg so we can estimate your BMR if you don’t know it.
- BMR: Unsure? Check out our BMR tool to get it spot-on.
- Activity: Keep it real—are you mostly chilling or hitting the gym hard every day?
- Goal: Let us know what you’re aiming for—cut, bulk, or maintain.
- Track It: Use an app to make sure you’re nailing those macro targets.
I messed up my weight once and got a totally off macro plan—don’t be me, bro!
Take Your Macro Game to the Max
Elevate your meal game with these pro tips:
- Start with Your BMR: It’s the bedrock of your meal plan—get it dialed in!
- Weigh Your Food: Use a kitchen scale to make sure you’re eating the right portions.
- Check Weekly: See how your body’s changing and adjust your macros if needed.
- Go Pro: Want to dominate? Get a nutrition coach for a next-level plan.
Use PerfectMen.in’s macro calculator to rule your kitchen and own the gym, bro! Let’s get those gains! 💪