Macro Calculator Reddit

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Reviewed by: Dr. Sarah Jenkins, RD (Registered Dietitian) & Certified Sports Nutritionist.
Use this Macro Calculator (Reddit Style) to determine your daily TDEE and optimal macronutrient split. Based on the Mifflin-St Jeor equation often recommended in fitness communities, this tool helps you plan for weight loss, maintenance, or muscle gain.

Macro Calculator Reddit

Please enter a valid age.
Enter height in centimeters (cm).
Please enter a valid height.
Please enter a valid weight.
Your Daily Target
2,500 kcal
180g Protein
80g Fats
250g Carbs

Calculation Breakdown:

Macro Calculator Reddit Formula

This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate standard formula by the National Institutes of Health (NIH) and Reddit fitness communities.

Men: (10 × W) + (6.25 × H) – (5 × A) + 5
Women: (10 × W) + (6.25 × H) – (5 × A) – 161

Where W = Weight (kg), H = Height (cm), A = Age (years).

Variables

  • BMR (Basal Metabolic Rate): The calories your body needs at complete rest.
  • TDEE (Total Daily Energy Expenditure): BMR multiplied by your Activity Level factor.
  • Goal Modifier: The caloric surplus (+) or deficit (-) applied to your TDEE to reach your weight goals.

Related Calculators

What is a Macro Calculator Reddit?

A “Macro Calculator Reddit” typically refers to the calculation methods popularized on subreddits like r/Fitness, r/loseit, and r/bodybuilding. Unlike generic calculators, the Reddit consensus prioritizes protein intake—usually setting it at 1.6g to 2.2g per kilogram of body weight—to preserve muscle mass during dieting.

Counting macros (macronutrients) involves tracking grams of Protein, Fats, and Carbohydrates rather than just calories. This approach, often called “If It Fits Your Macros” (IIFYM), allows for dietary flexibility while ensuring body composition goals are met.

How to Calculate Macros (Example)

Here is an example for a 30-year-old male, 180cm, 80kg, who is moderately active:

  1. Calculate BMR: (10×80) + (6.25×180) – (5×30) + 5 = 1,780 kcal.
  2. Determine TDEE: 1,780 × 1.55 (Activity Factor) = 2,759 kcal.
  3. Apply Goal: To lose weight, subtract 500 kcal = 2,259 kcal daily target.
  4. Split Macros: Assign protein (e.g., 160g), fats (e.g., 70g), and fill the remainder with carbs.

Frequently Asked Questions (FAQ)

Is the Mifflin-St Jeor equation accurate?
Yes, studies suggest it is within 10% of accuracy for most individuals, making it the preferred standard over the older Harris-Benedict equation.

How much protein do I really need?
The Reddit standard recommendation is roughly 1.6g to 2.2g of protein per kg of bodyweight (or 0.8g-1g per lb) to maximize muscle retention.

Should I count veggies?
Most fiber-rich, non-starchy vegetables are low in calories. While strictly tracking them improves accuracy, many users skip tracking leafy greens to simplify the process.

How often should I recalculate?
You should recalculate your macros every time you lose or gain roughly 5-10 lbs (2-5 kg), as your metabolic needs will change with your body weight.

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