Free Nutrition & Macro Calculator
Understanding Your Nutritional Needs
Achieving your fitness goals requires more than just hard work in the gym; it requires a precise understanding of your nutritional intake. This free nutrition calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for calculating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
What are Macros?
Macros, short for macronutrients, are the three primary building blocks of your diet: Protein, Fats, and Carbohydrates. Each plays a vital role:
- Protein (4 kcal/g): Essential for muscle repair, hormone production, and immune function.
- Fats (9 kcal/g): Crucial for brain health, vitamin absorption, and hormone regulation.
- Carbohydrates (4 kcal/g): Your body's preferred source of energy for high-intensity activities.
Example Scenario
If you are a 30-year-old male weighing 80kg at 180cm tall with a moderate activity level, your maintenance calories are roughly 2,700 kcal. If your goal is weight loss, our calculator targets a deficit (e.g., 2,200 kcal), ensuring you lose fat while maintaining lean muscle mass through optimized macro ratios.
How to Use This Calculator
1. Enter your basic biometrics (Age, Gender, Height, Weight).
2. Select your activity level accurately; most people tend to overestimate their activity.
3. Select your goal. Weight loss calculates a 500-calorie deficit, while weight gain adds 500 calories.
4. Review your macro breakdown. The calculator uses a balanced 30/30/40 ratio (Protein/Fat/Carbs) which is ideal for general health and body recomposition.