• Take the guesswork out of your goals

  • Results are achieved by following a guided plan, use the Macro Calculator below to determine the optimal macros to help you achieve your fitness goals.
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to the WRK IT Macro Calculator.
Disclaimer

The WRK IT Macro Calculator is a tool designed to provide general guidance on calorie and macronutrient targets based on the information you provide. These results are intended for informational purposes only and should not be considered medical or professional advice.


Individual needs can vary greatly due to factors such as medical history, activity level and personal goals.


By using this calculator, you acknowledge that WRK IT is not responsible for any outcomes related to your use of the information provided. This tool is not intended to diagnose, treat, cure, or prevent any disease.


For personalised support, consider our custom nutrition coaching services.

FAQs

What does the macro calculator do?

Our macro calculator determines your Total Daily Energy Expenditure (TDEE) and calculates your calorie and macronutrient targets based on your specific goal: fat loss, muscle gain or maintenance.

How does the calculator work?

The calculator uses your age, gender, weight, height, activity level and fitness goal to estimate your TDEE. It then calculates your calorie and macronutrient targets to align with your desired outcome.

What is TDEE, and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn daily, including activity and basic body functions. It’s the foundation for setting accurate calorie and macro targets to meet your fitness goals.

What are macronutrients (macros), and why should I track them?

Macros are the three main nutrients that provide energy:

  • Protein: Builds and repairs muscles.
  • Carbohydrates: Fuels your body.
  • Fats: Supports hormone production and overall health. Tracking macros ensures you’re getting the right balance to achieve your goals effectively.

Can I use this calculator if I’m new to fitness?

Absolutely! The calculator is simple to use and provides actionable targets for anyone, whether you’re new to fitness or experienced.

Does the calculator account for my activity level?

Yes! It adjusts your TDEE and macro targets based on your activity level, whether you’re sedentary, moderately active or highly active.

What if my goal changes?

You can revisit the calculator anytime to update your information and get new targets tailored to your current goal. If you need extra support with your nutrition we offer 1 on 1 online nutrition coaching to help you achieve your goals.

How accurate is the calculator?

The calculator uses the Mifflin-St Jeor formula to provide a great starting point for determining individual calorie targets. Individual factors such as metabolism, hormones etc can vary, so periodic adjustments may be needed. For more tailored support, our nutrition coaching provides expert insights and personalised strategies.

What if I don’t hit my macro targets exactly?

Consistency matters more than perfection. If you find it challenging to hit your targets, consider exploring our nutrition coaching, where we can help you create realistic strategies and habits.

How often should I recalculate my macros?

We recommend recalculating your macros every 4-6 weeks or when there are significant changes in your weight, activity level, or fitness goals.

Is the macro calculator free?

Yes, our macro calculator is completely free!

What if I need more guidance after using the calculator?

If you’re looking for personalised advice and ongoing support, check out our custom nutrition coaching. Our expert coaches can craft tailored meal plans, provide accountability and make adjustments as you progress toward your goals.