Slym Wellness Macros Calculator
Build daily macros from calories or TDEE. Set protein by body weight or lean body mass, choose fat by percent or g/lb, and carbs are calculated from the remaining calories. Includes per-meal splits for easy planning.
Total Calories
Protein
Fat
Carbs
Why Understanding Your Macros Matters at Slym Wellness Clinic
At Slym Wellness, we use macros to protect your metabolism and lean mass while you lose fat, maintain, or build. Aligning protein, fat, and carbs with your labs, hormones, training, and medications helps you feel better and sustain results—not just hit a number.
Macros are the framework, your plan makes them work.
Understand Your Macros
IMPORTANT DISCLAIMER: This calculator is for educational purposes only and does not determine eligibility for medical treatment. A licensed provider must review your full health history before making personalized recommendations.
Macros—protein, fat, and carbohydrates—are the building blocks of your daily calories. Getting them right helps protect lean muscle, stabilize energy, and make the most of your training or GLP-1 therapy. This tool creates daily grams and per-meal targets so your plan is simple to follow.
Choose your starting point above:
By Calories: Enter your daily calories and select meals per day.
By TDEE: Enter your maintenance calories, then choose cut, maintain, or gain to set your total calories automatically. Use our TDEE Calculator if you’re unsure.
Then set your macro methods:
Protein: by g per lb body weight or g per kg LBM (lean mass)
Fat: by % of calories or g per lb
Carbs: calculated from the remaining calories
You’ll see daily grams & calories for each macro, plus per-meal splits for 3 and 4 meals.
Keep protein consistent across meals to support muscle preservation and recovery.
Choose a fat range that fits digestion, hormones, and satiety.
Let carbs flex with activity and training days.
Re-evaluate when your weight, medication, or workouts change.
Need help translating numbers into meals? Our team will personalize your routine.
Take Action with Slym Wellness Clinic
We turn data into direction. Your macro targets become a practical plan across nutrition, movement, hormones, and GLP-1 support—with coaching that fits real life.
Frequently Asked Questions (FAQ)
A: You choose calories directly or start from TDEE, then set protein by body weight or lean body mass, choose fat by percent or grams per pound, and carbs are calculated from the remaining calories. The result shows daily grams and per-meal splits so planning is simple.
A: If you know your lean body mass, use grams per kilogram of LBM for the most precision. If not, 0.8 to 1.0 grams per pound of body weight is a reliable starting point for most goals.
A: Many people do well between 25% and 35% of calories from fat, while others prefer 0.30 to 0.45 grams per pound. Start inside these ranges, then adjust based on energy, digestion, and labs with your Slym provider.
A: Carbs are the remainder after protein and fat. If training volume or recovery needs are high, increase total calories slightly, or shift a small portion from fat to carbs. Recheck how you feel and perform over one to two weeks.
A: Yes. Our on-staff dietician, Julia Leone, RDN, creates meal frameworks and shopping lists matched to your macro targets, schedule, and medications. Sessions are available for patients and non-patients.
A: Often protein remains the anchor to protect lean mass, while carbs and fat are adjusted for appetite and tolerance. Your provider and dietician will personalize targets as your weight, training, and medications change.
A: Recalculate every 4 to 8 weeks, or any time your weight, activity, or goals change. Small, consistent adjustments work better than large swings.
Important Medical Disclaimer
This calculator is provided by Slym Wellness Clinic for educational and informational purposes only.
It is not intended to diagnose, treat, cure, or prevent any disease. Results are estimates based on common formulas and user-provided data, and may not reflect your unique health status or medical needs.