Free Macro Calculator App

Reviewed by David Chen, CFA Certified Nutrition Specialist & Financial Analyst

Optimize your fitness journey with our professional-grade macro calculator. Whether you’re aiming for muscle gain or fat loss, accurate macronutrient targets are the foundation of your success.

free macro calculator app

Please enter a valid weight.

Please enter a valid height.

Please enter a valid age.

Protein
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Carbs
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Fats
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free macro calculator app Formula:

Mifflin-St Jeor Equation:
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

TDEE = BMR × Activity Multiplier

Source: Healthline – Understanding TDEE & Macros

Variables:

• Weight (kg): Your current body weight in kilograms.
• Height (cm): Your total height in centimeters.
• Age (years): Your biological age.
• Activity Level: A coefficient ranging from 1.2 to 1.9 based on daily movement.
• Goal: The calorie adjustment (surplus or deficit) based on your objective.

Related Calculators:

• TDEE Calculator Pro
• Body Fat Percentage Tool
• BMI Healthy Range Calc
• Ideal Body Weight App

What is free macro calculator app?

A free macro calculator app is a digital tool designed to estimate how many calories and macronutrients (protein, carbohydrates, and fats) your body needs to achieve a specific weight goal. Unlike simple calorie counters, it breaks down your energy requirements into the three main building blocks of nutrition.

By using your height, weight, age, and activity levels, the app calculates your Basal Metabolic Rate (BMR) and then applies an activity multiplier to find your Total Daily Energy Expenditure (TDEE). This ensures that your diet plan is tailored to your unique metabolism.

How to Calculate free macro calculator app (Example):

1. Find BMR: A 30-year-old male, 180cm, 80kg. BMR = (10*80) + (6.25*180) – (5*30) + 5 = 1,780.
2. Apply Activity: If moderately active (1.55), TDEE = 1,780 * 1.55 = 2,759 calories.
3. Adjust for Goal: For weight loss, subtract 500 calories. Target = 2,259 kcal.
4. Split Macros: 30% Protein (169g), 40% Carbs (226g), 30% Fats (75g).

Frequently Asked Questions (FAQ):

What is the best macro ratio for fat loss?

While individual needs vary, a common starting split is 30% protein, 40% carbohydrates, and 30% fats to preserve muscle mass while burning fat.

How often should I recalculate my macros?

We recommend recalculating every time you lose or gain 5-10 pounds, as your BMR changes with your body mass.

Can I eat whatever I want if I hit my macros?

Technically yes (IIFYM), but for long-term health and satiety, focus on whole foods for 80% of your intake.

Does the app account for muscle mass?

The Mifflin-St Jeor formula is highly accurate for the general population, though athletes with very high muscle mass might need the Katch-McArdle formula.