PSMF Calculator | Easily Calculate Macros (Updated)

PSMF Calculator | Easily Calculate Macros (Updated)

PSMF Calculator (Protein Sparing Modified Fasting)

Psmf calculator

PSMF Calculator
Body Weight
Body Fat %
Activity Level
Body Type Category
Daily Macros
Grams Calories
PreWO Carb
PWO Carb
Diet Breaks and Refeeds
Full diet break
Free meals
Maintenance Diet
Grams Calories
PWO Carb

The results from the PSMF Calculator can be Printed

How to use the PSMF Calculator

1. Select your Unit of Measure – What’s the difference between “Imperial and metric?”  Imperial units are the old British system (as once ordered by the king, hence the name Imperial) now used mostly in the USA.  Yards, miles, feet, inches. Pounds, ounces, gallons, etc. … Metric units are the SI or MKS system, Meters, liters, kilograms and all the derivatives with prefixes

2. Select your Gender

3. Select your Body Weight – This can be entered manually using the small box on the left, or by using the slide bar for input.

4. Select your Waist in inches – This can be entered manually using the small box on the left, or by using the slide bar for input.

5. Next, your Body Fat % will be calculated. **This is important because this determines your LBM and what Body Type Category you fall under**

**Important Note** You can adjust your body fat % manually by moving the slider if you have calculated your body fat % to be different. You can also use our new body fat % calculator below for different methods of finding your body fat %.  

6. For your “Training” you would enter

“Inactive” if you plan on not doing any level of extra activity while on the psmf diet plan.
“Aerobic” if you plan on doing a level of activity such as sprinting that involves anywhere from ten seconds to several minutes.
“Weight Training” if your muscles are forced to work and you can’t sustain the activity for longer than a minute.

7. Your Activity level– This will affect the “Maintenance Diet” Category which determines your caloric and protein intakes to sustain your weight.

“Sedentary” – if you are inactive and tend to stay seated a lot.
“Lightly Active” – if you stand a lot to work, but really don’t move around a lot or lift heavy items.
“Moderately Active” – includes if you tend to walk at least 1.5 to 3 miles per day
“Very Active” – You tend to exercise or play sports 4-5 times a week.
“Extremely Active” – You tend to be active 7 days a week and engage in physical activity on a regular basis.

8. LBM- Or Lean Body Mass– This is automatically figured from your Body Fat %

9. Body Type Category – There are 3 Body Type Categories. This will automatically compute which category you are based on your entered information.

10. “Daily Macros” – Protein, Fat, and Carbohydrates will all be automatically calculated based on the Step-by-Step Beginners Guide to the PSMF Diet

“Fat” – Can be manually adjusted to stay within your target range
“Carbohydrates” – Can be manually adjusted to stay within your target range
“PreWorkout Carbs” – Can be manually adjusted to stay within your target range
“Post Workout Carbs” – Can be manually adjusted to stay within your target range

11. Diet Breaks and Refeeds – These will automatically be calculated by the PSMF calculator.

“Full Diet Break” – How many weeks until you should take a full break from the psmf diet plan
“Free Meals” – how often you can have a free meal
“Refeeds” How many and how often you will need to do them. This involves increasing your carbohydrate intake.  Wondering how to do refeeds?  You can check out our article on how to do refeeds with PSMF.

12. Maintenance Diet – This is important because this is the Caloric Totals of Protein, Fat, and Carbs you will need to maintain in between diet breaks to sustain your weight.  The Psmf Calculator will automatically calculate this based on your inputs.  Its very important you eat the proper protein sources and establish another meal plan during this period.  You can also find plenty of tips and advice for the psmf diet here.

PSMF Calculator Results

Use the Body Fat % Calculator below if you are interested in getting better accuracy.

Also, be sure to check out the article measuring your body fat % with different methods.

Have questions about the PSMF Calculator?  Leave me a comment below or visit our Community forums.


August 22, 2018 at 10:22 pm

I need help getting startef

    August 22, 2018 at 11:01 pm

    Hi Bren! Thanks for writing! I would love to help you get started on your PSMF Diet journey! What can I help you with?

      August 23, 2018 at 9:16 am

      Definitely trying to get that motivation and to stay focus on staying on program!! Feeling lost need to start!

        August 23, 2018 at 1:35 pm

        HI Brenda! Never lose the motivation to change your life! Let me know how I can help! Always feel free to reach out with any questions and I will help in any way I can!

August 23, 2018 at 7:57 pm

Hi Elizabeth,
I’m not really understanding on how to use this calculator and or how much of what to intake to meet the 20 lb loss in 2 weeks to a month? Can you please help me figure this out. I appreciate you and thank you!

    August 23, 2018 at 10:57 pm

    Hi Skye! I would be more than happy to help you with the PSMF calculator and figuring out your plan. If you don’t mind giving me your results I can guide you on what each of them will mean to you.

      August 24, 2018 at 12:01 am

      That would be fantastic! I weigh at 152 lbs and my waist is 34 inches

        August 24, 2018 at 9:26 am

        Hi Skye. What would you say would be your activity level? There are 5 options to choose from. You can use the above description as a guide for your activity level if you are unsure. Also, will you be exercising or weight training? Exercising or weight training is not required, but some choose this option. This is also discussed in the above description.

          August 24, 2018 at 11:44 pm

          Good evening,
          I would say my activity level is low, I work on a pc all day however I do try to walk 3-5 miles a day

      August 24, 2018 at 11:56 pm

      I put lightly active and aerobics, it said my body type was 3

        August 25, 2018 at 2:09 pm

        Ok great! The last thing I need to get an idea on is your body fat % Did you use the body fat calculator at the bottom of the page? If so, what was your result? If your looking for more a precise measurement, here is an article to follow https://www.psmfdiet.com/ways-to-measure-body-fat/

      August 26, 2018 at 11:18 am

      My body fat is 34%

        August 31, 2018 at 10:33 pm

        Hi Skye. Your category will be body type 3. Based on your provided information, I’ve calculated your macros (per day) 90 grams of protein and no more than 641 calories per day. Also, keep your fat and carbs to no more than 20 grams each. You will take a full diet break every 6-12 weeks. You will also get two free meals (https://www.psmfdiet.com/free-meals/) per week and no refeeds. Please let me know if you have any more questions about this plan! Thanks!

August 23, 2018 at 8:18 pm

I’ve never counted calories, macros, protein anything of those sorts so this is foreign to me. I almost feel like I need someone to tell me exactly what and how much of what to eat daily- I wouldn’t even mind eating the same thing every day in fact that would be easier to follow.

September 11, 2018 at 7:11 pm

It says I’m body type 1 at does that mean?

    September 12, 2018 at 1:10 pm

    Hi Anna! Thanks for the question. There are 3 body categories. Body categories 1, 2, and 3. Body Type categories will help determine the PSMF schedules (free meals/refeeds), calories, duration, and macronutrients that are based on your activity and body fat %. The leaner that you are will result in a lower body type category number. Hope this helps!

September 13, 2018 at 10:39 am

So, I’ve read your book. Is the calculator totally accurate or near accurate? I have a tinny waist 29 but quite a bit of fat on my arms and legs, I guess genetics play a role in that, I weigh 150 lbs though, and I’m 5ft 4inch.

    September 13, 2018 at 8:19 pm

    Hi Anna. The Psmf Calculator is an effective tool to setup your macros to be successful on the protein sparing modified fast plan. It has shown to have great results when all the protocal are followed properly such as macros, diet breaks, and refeeds.

September 13, 2018 at 2:04 pm

Ok, I have read the book, my calculations say re feeds are for 2 to 3 days at the end? at the end of what time period? I know what to eat at refeeds but I don’t know when to do this 2-3 day refeed? It also says to take a diet break after 11-12 days do I refeed then? Or do I kind of eat what I want but healthy on my diet break and for how long??

    September 13, 2018 at 8:48 pm

    Hi Anna. Yes, you will want to do a refeed at the end of your cycle of 11-12 days. I would then stay at a maintenance diet for a week or two and reaccess where you are at with your goals. The calculator will show your macros for the maintenance levels.

September 13, 2018 at 5:38 pm

I am calculated to have 20 grams of carbs, 20 grams of fat, 90 grams of protein and 620 calories. I am having a hard time finding a balance & it seems to be impossible to find foods that don’t go over my limits… help!?!

January 22, 2019 at 9:36 am

my calories are really low, but I’ll give it a good try!

    January 24, 2019 at 8:49 pm

    Hi Amy and thanks for writing! Good luck and please let me know if I can help with your journey!

February 21, 2019 at 11:39 am

I put the information in and it shows 711 under macro/calories and 1625 under maintenance. Is that total per day?
Love your site! Thank you!!

    February 21, 2019 at 9:41 pm

    Hi Amy and thanks for writing! Yes, the 711 will be how many calories you will be eating per day. The 1625 calories will be how many total calories you are eating when you are in maintenance. Please let me know if you have any more questions. I’m happy that you have found my website to be very helpful! Thanks!

May 1, 2019 at 1:21 am

If possible I’d like more information about this

    May 12, 2019 at 10:17 pm

    Hi Darion. Please let me know what more information you need and I would be more than happy to help you!

May 12, 2019 at 7:01 pm

Hi Elizabeth, wanting to start this week but want to make sure I’ve calculated everything correctly. Having a little trouble, can you help? Thanks!

    May 12, 2019 at 10:17 pm

    Hi Cindy! I would love to help! Please let me know how can I assist you? Thanks!

May 13, 2019 at 9:14 am

Just want to make sure macros are correct; 193lb, waist 37, inactive, sedentary. Macros show protein 119, fat 20, carb 20, calories 755. Are they correct? Thanks!

    May 15, 2019 at 9:21 pm

    Hi Cindy. Yes, those macros that you gave would be correct for those inputs. Please let me know if you have any more questions! Thanks!

May 20, 2019 at 9:33 pm

I’m wondering about more details on the full diet break? Mine says every 2 to 6 weeks, but is that only for a day? How long is the break and what foods should I consume?

    May 23, 2019 at 10:35 pm

    Hi Jacquie and thanks for writing! Your Full Diet Break is just as it sounds. It is a time to take a break from your psmf diet routine. The length of the full diet break typically lasts around 10-14 days. You can eat the foods that you choose in this period.

May 23, 2019 at 12:27 pm

I have two questions, it says I can have 20 carbs. Is that net carbs? Or over all carbs? I would like to know how many net carbs I can have, also I need to know for how long do you take the full diet break, I am supposed to do one every 2 weeks and I am almost at my 2 week mark so I need to know if this is just for a day or what? And do I use the refeeding calories as my guide during the break? Thank you! I hope to hear soon

    May 23, 2019 at 10:43 pm

    Hi Jacquie. The 20 carbs are the total overall. As mentioned, the length of the full diet break typically lasts around 10-14 days. The Psmf Calculator will help you determine when you take the full diet break. As far as refeeds, here is an article that might be helpful https://www.psmfdiet.com/refeeds/. Let me know if you have any more questions and thanks for writing!

June 24, 2019 at 1:45 am

I need help getting started ?
Plz help in determining my macros .

    June 25, 2019 at 10:23 pm

    Hi Shandana and thanks for writing! To assist you I will need the inputs that the pmsf calculator gave you. Once I have those, I can help you and give you an understanding of how to implement your inputs into a psmf diet schedule. Look forward to hearing from you!

Amir Essa
January 28, 2020 at 1:26 am

What i will eat in full diet break ? and how many days for full diet break ?

what is meant by free meal ? what should i eat in this meal ?

May 9, 2020 at 9:49 am

Hi! I’m putting my husband on this diet and got your book, but his macros dont seem to make sense, he is 224lbs 28% body fat its coming up as 129 g of protein on Maria Emmerich calculator its 161 g of protein for him… can you point me in the right direction?
many thanks!

    Spencer Rowles
    May 13, 2020 at 12:19 pm

    Hello Maria, Please contact us at info@psmfdiet.com and we will be happy to help you.

    Thank you

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