PSMF Calculator with Macros and Calorie Needs

Notes on using the PSMF calculator:

1) Body fat in the PSMF Calculator is calculated on weight and gender.

2) If you want a more accurate body fat measurement there is a US Navy Body Fat calculator below which you can then use to enter your body fat into the PSMF Calculator.

3) Fat and Carb intake are restricted to 20 grams within the calculator. If you feel like you need more or less adjust accordingly.

4) Protein intake is calculated on the minimum amount needed for muscle preservation.

5) Most people will need to select Sedentary as Activity level, unless undertaking intense workouts which is not recommended under this protocol. If working out on the psmf diet, add carbs pre or post workout and ensure to incorporate into totals.

6) People who weigh their food with a food scale lose significantly more weight versus people who don’t.

7) It is highly recommended to take supplements during PSMF. I’ve included the ones that I have taken and helped me get through the initial 5 days, as well as keep all my vitamin and mineral at the RDA.

PSMFDIETLAB.COM Calculator (please wait for it to load)


Navy Body Fat Calculator

Re-feeds and Cheat Days:
Lyle McDonald recommends refeeds and free meals, with different frequencies based upon your Body Category (1, 2 or 3):

Body Category 1: No free meals and 2-3 full refeeds days at the end.

Body Category 2: 1 free meal and 5 hour refeed once a week.

Body Category 3: 2 free meals a week and no refeeds.


Diet Breaks:
Lyle McDonald recommends that based on your Body Category that you should take a full diet break (2 weeks) every:

Body Category 1 : Every 11-12 days

Body Category 2: Every 2-6 weeks

Body Category 3: Every 6-12 weeks


More on diet breaks and specifics of the protocol can be found in Lyle McDonald books and I would recommend anyone read this before embarking on this diet as well as carefully considering with supplements to take.