Advanced Macro Calculator
Calculate your daily calories and macronutrient breakdown
Male
Female
Sedentary (Little/No Exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical Job/Pro Athlete)
Weight Loss (-500 cal)
Maintenance
Weight Gain (+500 cal)
Your Daily Targets
Calories
0
kcal/day
Protein
0
grams
Carbs
0
grams
Fats
0
grams
What are Macronutrients?
Macronutrients, or "macros," are the three main types of nutrients your body needs in large quantities to function: Proteins, Carbohydrates, and Fats. Unlike micronutrients (vitamins and minerals), macros provide the caloric energy your body uses for everything from breathing to intense weightlifting.
How This Macro Calculator Works
This calculator utilizes the Mifflin-St Jeor Equation, widely considered the most accurate formula for determining Basal Metabolic Rate (BMR). Here is how the process works:
- BMR Calculation: We determine your resting energy expenditure based on age, sex, weight, and height.
- TDEE Adjustment: Your BMR is multiplied by an activity factor to find your Total Daily Energy Expenditure.
- Goal Calibration: Depending on whether you want to lose, maintain, or gain weight, we adjust the calorie ceiling.
- Macro Splitting: Finally, we divide those calories into a balanced ratio: 30% Protein, 40% Carbohydrates, and 30% Healthy Fats.
Understanding the Results
Once you have your numbers, tracking them is the key to success. Here is a realistic example of how macros relate to calories:
- Protein: 4 calories per gram. Essential for muscle repair and metabolic health.
- Carbohydrates: 4 calories per gram. The body's primary fuel source for high-intensity activity.
- Fats: 9 calories per gram. Crucial for hormone production and nutrient absorption.
Example Scenario
Imagine a 30-year-old male weighing 80kg at 180cm who is moderately active. His maintenance calories might be around 2,700 per day. To lose weight, this tool would suggest a target of 2,200 calories. This would break down into approximately 165g of protein, 220g of carbs, and 73g of fats.
Tips for Accuracy
For the best results, update your weight every 2-4 weeks. Your calorie needs change as your body composition shifts. Always consult with a healthcare professional before starting a significant new dietary regimen.