Macro Calculator

At Live Lean Rx Houston, we understand that your body is as unique as your journey to your health and fitness goals. Managing your weight is a math problem. If you create a calorie deficit by burning more calories than you consume then you’ll lose weight. If you create a calorie surplus by consuming more calories than you burn then you’ll gain weight. With the right nutrition and exercise plans you, you’ll do more than just gain or lose weight. You’ll burn body fat or gain lean muscle mass to create a healthier you.

We also understand that, although the math problem is simple, the variables at play are complex. The number of calories you use in one day depends on things like your activity level, height, weight, body composition, gender, and even hormones. The health and fitness industry offers widely accepted ways to estimate the calories you need but our goal at Live Lean Rx Houston is to equip you with accurate information about your body so you don’t have to estimate anymore. We take the guesswork out of your nutrition by using DEXA body composition scanning and Resting Metabolic Rate (RMR) testing to understand precisely what your body needs.

If you’ve already completed your DEXA scan and your RMR test, then you’ll be able to use the LLRx Macro Calculator to create customized macronutrient ratios and tailor a nutrition plan to fit your goals. If you haven’t yet completed your RMR test, then the calculator will use a standard equation based on the lean mass measurement from your DEXA scan report to estimate your energy requirements so you can also create a customized plan.

We also offer Nutrition Services to help you further refine your macros, to create personalized nutrition plans, or to coach you towards your specific goals.

Macronutrient Calculator Instructions

  1. Enter your Body Weight (in pounds) and your Lean Mass (in pounds) from your DEXA scan report. You’ll find these values in Blue (body weight) and Green (lean mass) on the front page of your report.
  2. Select your activity level. Because it is so common to sit for most of the day, we find that most people should select Sedentary or Lightly Active.
  3. If you’ve completed your RMR test, enter your Resting Metabolic Rate from your RMR test report. You’ll find this value below the yellow side of the scale on your report. If you have not completed your RMR test, you can schedule your test at… or leave the field blank. The macro calculator will estimate your RMR using the Katch-McArdle equation. The calculator will display your Total Daily Energy Expenditure (TDEE). This is the estimate of calories your body requires each day.
  4. Deficit or Surplus. Use the slider to select a calorie deficit (for fat loss) or a calorie surplus (for weight gain). We recommend a deficit or surplus of about 10-15% for achievable results. The calculator will display your Adjusted TDEE. This is the number of calories you should strive to consume each day in order to reach your goals.
  5. Protein and Fat. Select the protein and fat levels that are right for your goals. For protein, we recommend 1.25 grams of protein per pound of lean mass for most people. People with high levels of excess body fat may choose a minimum of 1 gram per pound of lean mass while those working to gain muscle may choose 1.5 to 1.7 grams per pound of lean mass. When choosing the fat requirement, consider whether you can be more successful eating more fat and fewer carbohydrates or less fat and more carbs. You will find more success when you choose a plan you can stick with.
  6. My Macros. You can use the default macronutrient ratios if you choose. For each macro you will see the amount recommended in both Calories and in grams. Strive to consume the recommended amount of each of the three macronutrients in your diet every day. You can also adjust your macro ratios by selecting and dragging the sliders. Be sure your total percentage adds up to 100%. If it doesn’t, continue adjusting the sliders until you reach 100%.

Macronutrient Calculator




Deficit or Surplus

Protein and Fat



My Macros

2115 Kcal
Still have questions about how to use your DEXA or RMR reports to customize a nutrition plan? Take a look at our Nutrition Services and find out how we can help or schedule your free 15-minute consultation to find out if Nutrition Coaching is right for you.
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