Functional Bodybuilding Macro Calculator
Male
Female
Sedentary (Office job)
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Elite (Professional athlete)
Fat Loss (Cut)
Maintenance
Muscle Gain (Build)
Target Daily Calories
0
Protein
0g
Fats
0g
Carbs
0g
Mastering Your Nutrition with Marcus Filly's Functional Bodybuilding
The Marcus Filly macro calculator is designed for athletes who want to look like bodybuilders but perform like elite functional fitness competitors. Unlike traditional caloric restriction models, this approach emphasizes Protein Integrity and nutrient density to support recovery and high-intensity training.
The Philosophy: Performance First
Marcus Filly's "Functional Bodybuilding" methodology relies on the principle that your macros should fuel your performance, not just change the number on the scale. The macro split provided here follows these core tenets:
- High Protein: Typically 1 gram of protein per pound of body weight to preserve lean muscle mass during fat loss and facilitate repair after heavy "look good, move well" sessions.
- Balanced Fats: Approximately 25-30% of total calories are allocated to fats to support hormonal health and sustained energy.
- Functional Carbs: The remaining calories are assigned to carbohydrates to fuel glycolytic output during metcons and strength sets.
How the Calculation Works
This calculator utilizes the Mifflin-St Jeor equation to establish your Basal Metabolic Rate (BMR), adjusted by your Activity Multiplier. For example, a 185lb male standing 6'0″ (72 inches) at 30 years old who trains moderately would have a maintenance level around 2,800 calories. Using Marcus's logic:
- Protein: 185g (740 kcal)
- Fats: 93g (840 kcal) – approx 30%
- Carbs: 305g (1220 kcal) – the remainder
Adjusting for Your Goal
If your goal is a "Cut," we apply a 20% deficit to ensure fat loss while keeping protein high to avoid "skinny fat" syndrome. For "Build" phases, a 15% surplus is added, providing the extra glucose needed for muscle hypertrophy without excessive fat gain.