Calorie Macro Calculator

Calorie & Macro Calculator

Sedentary (Little or no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Hard exercise 6-7 days/week) Extra Active (Physical job or 2x training)

Weight Loss (-500 cal/day) Maintenance Weight Gain (+500 cal/day)

Your Daily Targets

0

Total Daily Calories

Protein

0g

4 kcal/g

Carbs

0g

4 kcal/g

Fats

0g

9 kcal/g

function calculateMacros() { var age = parseFloat(document.getElementById('age').value); var gender = document.getElementById('gender').value; var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); var goal = parseFloat(document.getElementById('goal').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please fill in all fields with valid numbers."); return; } // Mifflin-St Jeor Equation var bmr; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activity; var targetCal = Math.round(tdee + goal); // Balanced Macro Split (Protein: 30%, Carbs: 40%, Fats: 30%) var pGrams = Math.round((targetCal * 0.30) / 4); var cGrams = Math.round((targetCal * 0.40) / 4); var fGrams = Math.round((targetCal * 0.30) / 9); document.getElementById('target-calories').innerText = targetCal.toLocaleString(); document.getElementById('res-protein').innerText = pGrams + "g"; document.getElementById('res-carbs').innerText = cGrams + "g"; document.getElementById('res-fats').innerText = fGrams + "g"; document.getElementById('results-box').style.display = 'block'; }

How to Use the Calorie Macro Calculator

Understanding your daily energy requirements is the cornerstone of any successful fitness journey. This calorie macro calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and adjusts it based on your lifestyle and goals.

Understanding the Results

• TDEE (Total Daily Energy Expenditure): This is the total number of calories your body burns in a day including exercise.
• Protein: Essential for muscle repair and metabolic health. Our calculator allocates 30% of your calories to protein.
• Carbohydrates: Your body's primary fuel source, especially for brain function and high-intensity exercise.
• Fats: Vital for hormone production and nutrient absorption.

Realistic Example for Weight Loss

Imagine a 30-year-old male weighing 85kg who is 180cm tall and works a desk job (Sedentary). His calculated maintenance calories might be around 2,150. By selecting the "Weight Loss" goal, the calculator will target approximately 1,650 calories. This 500-calorie deficit typically leads to a healthy weight loss of about 0.5kg per week.

Why Macro Ratios Matter

While "calories in vs. calories out" determines weight change, macronutrients determine the quality of your body composition. A high-protein diet during a caloric deficit helps preserve lean muscle mass, ensuring that the weight you lose comes primarily from fat stores rather than muscle tissue.

Adjusting for Success

No calculator is 100% accurate because every metabolism is unique. Use these numbers as a starting point. If you aren't seeing progress after 2-3 weeks, consider adjusting your daily intake by 100-200 calories or increasing your activity level.