Stott Performance · Nutrition tools
Calorie & Macro Calculator
Find your maintenance calories, a target for your goal, and daily protein, carbohydrate and fat in grams. Uses the same method as the Stott Performance Nutrition Guide.
03Daily macros
Set protein first, keep fat in a healthy range, and let carbohydrate fill the rest.
04Put it into practice
| Protein per meal (4 meals, ~0.4 g/kg) | 0 g |
|---|---|
| Fibre | 30 g+ a day |
| Expected weekly change | |
| Healthy weekly range for your goal |
05Enter it in MyFitnessPal
Free accounts set macros as percentages in steps of 5%. Premium accounts can enter the grams above directly.
Calorie goal: 0 kcal.
How these numbers are calculated
Resting metabolism uses the Mifflin–St Jeor equation: 10 × kg + 6.25 × cm − 5 × age + 5 for men, and … − 161 for women.
Maintenance is resting metabolism multiplied by your activity factor (1.2 to 1.725).
Targets: fat loss is 15%, 20% or 25% below maintenance, never below your resting metabolism. Muscle gain is 10%, 15% or 20% above maintenance.
Protein: 2.0 g/kg for fat loss, 1.6 g/kg for maintenance and 2.0 g/kg for muscle gain. Fat: 25% of calories, and never below 0.5 g/kg. Carbohydrate: the calories left over. Protein and carbohydrate provide 4 kcal per gram, fat 9 kcal per gram.
Any equation is a starting estimate, usually within about 10%. Track your 7-day average weight for 2–3 weeks and adjust by 100–200 kcal a day if you are outside the healthy weekly range.