WHY TRUST THIS CALCULATOR
Built for lifters, not lettuce-eaters. This is the real deal, designed for muscle growth and fat loss, backed by solid sports science. No fluff, no gimmicks—just results. It’s the same formula the Zombie Labs crew uses because we walk the walk, not just talk the talk.
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Calories
BMR
BMI
Carbs
Protein
Fat
Water Intake
Fiber Intake
Please consult your doctor before using the data obtained with this calculator.
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GOT QUESTIONS?
A macro calculator works out how much protein, carbs, and fat you need daily to hit your fitness goals—whether you're bulking, cutting, or maintaining.
To build muscle, you need to be in a calorie surplus with high protein intake. This calculator does the math so you can focus on smashing the weights.
Fat loss macros usually mean a calorie deficit with plenty of protein to keep muscle while shedding fat. This tool gives you numbers based on your body and goals.
Hell yes. A lean bulk means just enough calories to grow muscle without packing on fat. Get your macros dialled in, then stick to the plan.
Update macros every few weeks based on your progress. If the scale’s not moving or the mirror’s not changing, it's time to recalculate.