Best Macro Calculator App

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Macro Calculator

Male Female
Sedentary (little to no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days/week) Extremely Active (very hard exercise/physical job)
Maintain Weight Mild Weight Loss (0.25 kg/week) Moderate Weight Loss (0.5 kg/week) Extreme Weight Loss (0.75 kg/week) Mild Weight Gain (0.25 kg/week) Moderate Weight Gain (0.5 kg/week) Extreme Weight Gain (0.75 kg/week)

Your Estimated Daily Macros

Estimated BMR: calories

Estimated TDEE: calories

Daily Caloric Goal: calories

Macronutrient Breakdown:

  • Protein: grams ( calories)
  • Fats: grams ( calories)
  • Carbohydrates: grams ( calories)

Note: These are estimates. Individual needs may vary. Consult a healthcare professional or registered dietitian for personalized advice.

function calculateMacros() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var height = parseFloat(document.getElementById("height").value); // in cm var weight = parseFloat(document.getElementById("weight").value); // in kg var activityLevel = document.getElementById("activityLevel").value; var goal = document.getElementById("goal").value; // Input validation if (isNaN(age) || age <= 0 || isNaN(height) || height <= 0 || isNaN(weight) || weight <= 0) { alert("Please enter valid positive numbers for Age, Height, and Weight."); return; } // 1. Calculate Basal Metabolic Rate (BMR) using Mifflin-St Jeor Equation var bmr; if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // female bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // 2. Calculate Total Daily Energy Expenditure (TDEE) var activityFactor; switch (activityLevel) { case "sedentary": activityFactor = 1.2; break; case "lightlyActive": activityFactor = 1.375; break; case "moderatelyActive": activityFactor = 1.55; break; case "veryActive": activityFactor = 1.725; break; case "extremelyActive": activityFactor = 1.9; break; default: activityFactor = 1.2; // Default to sedentary } var tdee = bmr * activityFactor; // 3. Adjust TDEE for Fitness Goal to get Daily Caloric Goal var calorieGoal; var calorieAdjustment; // Calories per week for 0.25kg change var caloriesPerKgFat = 7700; // Approximately 7700 calories per kg of fat var weeklyAdjustmentFor0_25kg = caloriesPerKgFat * 0.25; // Calories for 0.25kg change var dailyAdjustmentFor0_25kg = weeklyAdjustmentFor0_25kg / 7; // Daily calories for 0.25kg change switch (goal) { case "maintain": calorieGoal = tdee; break; case "mildLoss": calorieGoal = tdee – dailyAdjustmentFor0_25kg; break; case "moderateLoss": calorieGoal = tdee – (dailyAdjustmentFor0_25kg * 2); break; case "extremeLoss": calorieGoal = tdee – (dailyAdjustmentFor0_25kg * 3); break; case "mildGain": calorieGoal = tdee + dailyAdjustmentFor0_25kg; break; case "moderateGain": calorieGoal = tdee + (dailyAdjustmentFor0_25kg * 2); break; case "extremeGain": calorieGoal = tdee + (dailyAdjustmentFor0_25kg * 3); break; default: calorieGoal = tdee; } // Ensure calorie goal doesn't go too low for extreme loss (e.g., below BMR) if (calorieGoal < bmr && goal.includes("Loss")) { calorieGoal = Math.max(bmr * 0.8, calorieGoal); // Don't go below 80% of BMR as a safety } // 4. Calculate Macronutrient Breakdown // Common ratios: Protein ~1.8g/kg, Fats ~25% of total calories, Carbs fill the rest. var proteinGrams = weight * 1.8; // 1.8g per kg of body weight var proteinCalories = proteinGrams * 4; // 4 calories per gram of protein var fatCalories = calorieGoal * 0.25; // 25% of total calories from fat var fatGrams = fatCalories / 9; // 9 calories per gram of fat var carbCalories = calorieGoal – proteinCalories – fatCalories; var carbGrams = carbCalories / 4; // 4 calories per gram of carbs // Display results document.getElementById("bmrResult").innerText = Math.round(bmr); document.getElementById("tdeeResult").innerText = Math.round(tdee); document.getElementById("calorieGoalResult").innerText = Math.round(calorieGoal); document.getElementById("proteinGrams").innerText = Math.round(proteinGrams); document.getElementById("proteinCalories").innerText = Math.round(proteinCalories); document.getElementById("fatGrams").innerText = Math.round(fatGrams); document.getElementById("fatCalories").innerText = Math.round(fatCalories); document.getElementById("carbGrams").innerText = Math.round(carbGrams); document.getElementById("carbCalories").innerText = Math.round(carbCalories); document.getElementById("macroResults").style.display = "block"; }

Understanding Your Macros: A Guide to the Macro Calculator

In the world of fitness and nutrition, "macros" is a term you'll hear frequently. Short for macronutrients, these are the three main categories of nutrients your body needs in large amounts for energy, growth, and repair: proteins, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals), which are needed in smaller quantities, macros provide the bulk of your caloric intake and play distinct roles in your body's functioning.

What Are Macronutrients?

  • Proteins: Often called the building blocks of the body, proteins are essential for muscle repair and growth, hormone production, enzyme function, and immune health. They provide 4 calories per gram. Sources include meat, fish, eggs, dairy, legumes, and nuts.
  • Carbohydrates: Your body's primary source of energy, carbohydrates fuel your brain, muscles, and organs. They also provide 4 calories per gram. Carbs are found in grains, fruits, vegetables, and legumes.
  • Fats: Essential for hormone production, nutrient absorption (especially fat-soluble vitamins A, D, E, K), and protecting organs. Fats are the most calorie-dense macronutrient, providing 9 calories per gram. Healthy fats come from avocados, nuts, seeds, olive oil, and fatty fish.

Why Track Macros?

While simply counting calories can help with weight management, tracking macros offers a more nuanced approach to nutrition. It allows you to:

  • Optimize Body Composition: By ensuring adequate protein intake, you can preserve muscle mass during weight loss or build it during weight gain.
  • Improve Performance: Proper carbohydrate intake fuels workouts, while healthy fats support overall health and hormone balance.
  • Manage Hunger and Satiety: Protein and fats are known for their satiating effects, helping you feel fuller for longer.
  • Address Specific Goals: Whether you're an athlete, trying to lose weight, or build muscle, specific macro ratios can support your objectives more effectively than just calorie counting.

How Our Macro Calculator Works

Our Macro Calculator uses scientifically recognized formulas to estimate your daily caloric needs and then breaks them down into optimal macronutrient ratios based on your personal data and fitness goals. Here's a breakdown of the calculations:

1. Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate BMR formulas:

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

2. Total Daily Energy Expenditure (TDEE)

Your TDEE is the total number of calories you burn in a day, taking into account your BMR and your activity level. Your BMR is multiplied by an activity factor:

  • Sedentary: BMR × 1.2 (little to no exercise)
  • Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
  • Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
  • Very Active: BMR × 1.725 (hard exercise/sports 6-7 days/week)
  • Extremely Active: BMR × 1.9 (very hard exercise/physical job)

3. Caloric Goal Adjustment

Based on your TDEE, we adjust your daily caloric intake to align with your fitness goal:

  • Maintain Weight: Your TDEE.
  • Weight Loss: A caloric deficit is created by subtracting calories from your TDEE (e.g., 250-750 calories for mild to extreme loss, aiming for 0.25-0.75 kg/week).
  • Weight Gain: A caloric surplus is created by adding calories to your TDEE (e.g., 250-750 calories for mild to extreme gain, aiming for 0.25-0.75 kg/week).

4. Macronutrient Ratios

Finally, your daily caloric goal is broken down into grams of protein, fats, and carbohydrates. Our calculator uses common recommendations:

  • Protein: Approximately 1.8 grams per kilogram of body weight (for active individuals).
  • Fats: Around 25% of your total daily calories.
  • Carbohydrates: The remaining calories after protein and fat are accounted for.

Remember that protein and carbohydrates each provide 4 calories per gram, while fats provide 9 calories per gram.

Important Considerations

While this calculator provides excellent estimates, individual needs can vary. Factors like specific training intensity, medical conditions, and dietary preferences might require adjustments. Always consider consulting a healthcare professional or a registered dietitian for personalized nutrition advice.

Use this calculator as a powerful tool to guide your nutrition, but also listen to your body and adjust as needed to achieve your health and fitness goals effectively.

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