Maintenance Calculator

Fill out your details in the form below, and you will instantly see your recommended calorie and macro intake.

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Calories 0 kcal/day
Carbohydrates (0%) 0 grams/day 0 kcal/day
Protein (0%) 0 grams/day 0 kcal/day
Fats (0%) 0 grams/day 0 kcal/day
Thanks, above are your results, you will also receive a copy in your email, as well as some relevant content for your goal.
Welcome to the Raw Sport Macro calculator, a handy and accurate tool to help you calculate your calorie needs to reach your maintenance goals. Simply fill in the below table as accurately as possible accounting for where your current activity level is, or where you intend it to be when implementing your new diet and calorie goal. Remember, in changing body composition the #1 variable is total calorie intake, #2 is your protein intake, and #3 your fat and carb intake - where we always advise to be flexible. After doing your calculation, please review our FAQs and feel free to download a sports guide to get even more help.

Frequently Asked Questions

Not sure on how to use the information from our calculator? Check out the following frequently asked questions

Do I add my calorie defecit on top of the number given?

No, the number you see above has calculated your calorie deficit already given your physical stats and activity level, if you chose 'fat loss' as your goal.

What if I want to change my macronutrient numbers?

According to the latest research and from working with thousands of clients, the macronutrient numbers we have for each goal have been calculated by our nutritonal experts to ensure you achieve the desired results. This said, depending on your goal, some macro nutrients are more important to stay exact on. For example, tracking your protein amount for all goals is especially important when trying to add muscle. For fat loss, stick to the guided amount of fat intake and for those who are athletically minded, stay as close as possible to the carbohydrate intake suggested to help performance.

Should I eat less on rest days?

No, the above calculation works on eating an average calorie need over the course of a week, making it easier to manage your diet. So over the course of a week you will be eating the right amount of calories, split evenly, daily.

If you exercise very intensely on some days, and are highly sedentary on other days, you can choose to times your calories by 7, and eat more on training days, and less on rest days, but for the average trainer exercising 3-4x per week, eating the same, daily, will lead to the same outcome over the course of a week and make it easy to manage your diet.

What are the ecto, meso, endo body shapes?
Ectomorphs have a light build with small joints and lean muscle. Usually ectomorphs have long thin limbs and muscles. Shoulders tend to be thin with little width. Ectomorphs find it very hard to gain weight. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners.
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.
What are the differences between the activity levels?

Not active - This is for those who rarely exercise.

Moderately active - This is for those who exercise 2-3 times per week.

Very active is for those that exercise 5 times or more per week.