Macro Calculator | 1st Phorm


By using the macro calculator, you will see the estimated daily calorie and macro intake based on the info you entered. Then you can track your daily intake using a tool such as the 1st Phorm App, which will make it easy to measure and manage your calorie/macro intake.

For everything else you need to know about the macros and the calculator, just check out the info below.


The most important part of reaching your fitness goals is your calorie intake. But first, you should know what a calorie is. A calorie is a unit of measurement used to measure the amount of energy a food contains for our body. It's also how we measure the amount of energy you use on a daily basis.

No matter what your overall goal is, you need to have the proper balance between the calories you take in vs the calories you burn. For example, if you are trying to lose weight, you need to be burning more calories than you consume daily.


First, you must understand that all the food you consume is made up of a combination of macronutrients and these macros have a certain number of calories per gram:

- Protein = 4 calories per gram
- Carbohydrates = 4 calories per gram
- Fats = 9 calories per gram

These are the main 3 macronutrients that you can track as a tool to help you reach your fitness goals or just live a healthier lifestyle.

All foods that you consume have a ratio of protein, carbs, and fats. This ratio will dictate what that specific food is. Whichever is the most abundant, that is what that food is classified as.

P.S. Alcohol (7 calories per gram) is considered the 4th macro.


We talked about how the food you consume is your calorie intake. But I'm sure you're wondering... How do you burn calories? There are 3 ways:

1) RMR (Resting Metabolic Rate) is the main contributor to our daily calorie burning. It is defined as the calories your body burns at rest while functioning at a base level. This includes the energy it takes for you to breath, circulate blood, regulate hormones, and much more.

Your resting metabolic rate accounts for approximately 60-70% of your total calories expended in a day. So, imagine you sat around, did not eat or drink anything, and watched TV all day. Your body would still burn a large amount of its daily calories.

2) Daily Activity is the second contributor to the total calories you burn each day. Sometimes these are broken down into non-exercise activity and exercise related activity.

Non-exercise would be your physical movement throughout the day. Exercise specific would be referring to the calories you burn during a workout or training session. At the end of the day... any movement will help you burn more calories each day.

3) TEF (Thermic Effect of Food) is the number of calories it takes your body to process the food you consume. Think about it, anything that takes your body effort or work, will cause more calories to be used.

So, when you eat a chicken breast, or any food, your body must use energy to digest it. Then push that food through the digestive system to absorb it properly.


Now that you understand how your body burns calories, it's time to understand how to select your activity level. This setting is not based off of your workouts. Instead, it's meant to be set based on what your daily activity is excluding exercise.The calculator is basing your calories with the assumption you will be doing some sort of exercise. Your calories and macro requirments will change depending on how active you are throughout the day.

Not sure what to select? This should help.
- Sedentary = Someone who sits at work with little movement during the day.
- Light Active = If you are walking around throughout the day. 10,000+ steps daily.
- Very Active = Reserved for manual labor style jobs/moving around and lifting things throughout the day.


This is a question you will have to answer for yourself. Most people who are in search of a macro calculator want to lose body fat, gain muscle, or a combo of both. Each setting above has its specific role.

1) Primarily Lose Body Fat is for anyone who is focused on losing body fat.
2) Maintain refers to the person who is at, or within about 5 pounds of their ideal weight but wants to drop some body fat and gain lean muscle.
3) Gain Lean Muscle would be for the person who wants to put on weight. Also, they do not mind possibly adding a little bit of body fat in the process.


Now that you understand how calories will determine whether you will lose weight, gain weight, or maintain weight... It's time to talk about protein. Protein will determine where you are losing weight from. More specifically, if your goal is fat loss you need to focus on getting the right amount of protein. Protein will help you maintain/preserve muscle tissue, which will have a few key effects for fat loss...

The more lean muscle you have, the more calories you will burn daily through your RMR. Plus, it will help with the “toned look” that most people are going for. Eating enough protein will hlep your body prioritize carbs and fats for fuel, leading to more weight loss coming from body fat!

On top of that, protein will help keep you fuller throughout the day. This can have an impact on the number of calories you consume, allowing you to maintain that calorie deficit if you are trying to lose body fat.

Side note, If you are trying to “gain weight” it is still key for promoting muscle growth and optimal results.

A good general rule of thumb is 1 gram of protein for every 1 pound of GOAL body weight.

Example Protein Sources:
- Meat, Fish, Chicken, Eggs, Protein Supplements


Carbs are NOT bad.

Carbohydrates are a fuel source your body uses throughout the day as well as during resistance training, or high intensity exercise of any sort.

As long as you do not over-consume carbs, your body will use it as energy instead of storing it as fat.

Example Carbohydrate Sources:
- Fruit, Vegetables, Grains, Starches, Sugar


In the same regard, fats are used as fuel by the body. They are typically used in a different manner though, and not as the primary source of energy during high intensity workouts. Instead, it is the main fuel source during lower intensity exercise like walking, jogging, cycling, and all things that are done at a moderately lower intensity and heart rate.

Fats play a major role in hormone production, the health of your cells, and other functions inside the body.

Example Fat Sources:
- Nuts, Seeds, Butter, Cheese, Oils


This is as simple as deciding what types of foods you would like to primarily eat for fuel. Choosing carbs will set your fats at the recommended minimum and choosing fats will lower your carbs to the recommended minimum.

Or you can choose “Both” which will evenly split the calories for fuel from carbs and fats.


Tracking your food is only as good as the data that you enter. It is easy to not track things and eat some extra food here and there. However, the more consistent you can be with HONEST tracking... the quicker you can make progress towards your goals!

Download the 1st Phorm App and get started on your fitness journey!