Maintenance Calories & Macro Calculator | Next Level Fitness GQ

MAINTENANCE CALORIE & MACRO CALCULATOR

Next Level Fitness GQ

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level Macro style

Your estimated maintenance calories

Protein

Carbs

Fat

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These numbers are a starting point. At Next Level Fitness GQ we offer personal training, group exercise classes and online coaching to help you turn them into real results, with guidance built around your goals.

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This calculator gives general estimates for healthy adults aged 18+ and is not medical advice. Real needs vary by about 10% either way, so track how your weight responds over 2–3 weeks and adjust. If you are pregnant, breastfeeding, have a medical condition or a history of disordered eating, please speak to a doctor or registered dietitian first.

Method: Mifflin-St Jeor equation × activity factor. Protein is set per kg of body weight (1.6 g/kg Balanced and Lower carb, 2.0 g/kg Higher protein), in line with research on protein for strength training. Fat is 30% of calories (Balanced), 25% (Higher protein) or 40% (Lower carb). Carbs make up the rest.