Bodybuilding Macro Calculator
Male
Female
Sedentary (little or 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 a week)
Extra active (very hard exercise/sports & physical job or 2x training)
Maintain Weight
Lose Weight (0.5 kg/week)
Gain Muscle (0.5 kg/week)
Your Daily Macro Targets:
Understanding Your Bodybuilding Macros
Calculating your macronutrient (macro) targets is a cornerstone of effective bodybuilding and fitness. Macros refer to the three main types of nutrients your body needs: protein, carbohydrates, and fats. Each plays a vital role in muscle growth, energy levels, and overall health. This calculator helps you estimate your daily needs based on your personal statistics and fitness goals.
How It Works:
The calculator uses the Mifflin-St Jeor equation, a widely accepted formula for estimating Basal Metabolic Rate (BMR) – the number of calories your body burns at rest. It then adjusts this for your activity level to determine your Total Daily Energy Expenditure (TDEE). Finally, it allocates macronutrients based on your chosen goal (maintain, lose, or gain weight).
1. Basal Metabolic Rate (BMR):
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For 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 calculated by multiplying your BMR by an activity factor:
TDEE = BMR × Activity Factor
The activity factors are approximations:
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Very active: 1.725
- Extra active: 1.9
3. Calorie Adjustment for Goals:
- Maintain Weight: Your target calorie intake is your TDEE.
- Lose Weight: A deficit of approximately 500 calories per day is created to aim for a loss of about 0.5 kg (1 lb) per week. Target Calories = TDEE – 500.
- Gain Muscle: A surplus of approximately 500 calories per day is added to support muscle growth. Target Calories = TDEE + 500.
4. Macronutrient Breakdown:
Once your target daily calories are determined, macros are distributed. The general recommendations are:
- Protein: Crucial for muscle repair and growth. Typically set at 1.6-2.2 grams per kg of body weight. We use 2g/kg for gain/maintain, and 2.2g/kg for loss.
- Fat: Essential for hormone production and nutrient absorption. Typically set around 20-30% of total calories. We use 25%.
- Carbohydrates: The body's primary energy source. The remaining calories after protein and fat are allocated to carbohydrates.
The calculator converts these grams into calories (Protein: 4 kcal/g, Carbs: 4 kcal/g, Fat: 9 kcal/g) to ensure the macro split aligns with your target calorie intake.
Example Calculation:
Let's consider a 30-year-old male, weighing 80 kg, 180 cm tall, who is moderately active (activity level 1.55) and wants to gain muscle.
- BMR (Male): (10 * 80) + (6.25 * 180) – (5 * 30) + 5 = 800 + 1125 – 150 + 5 = 1780 kcal
- TDEE: 1780 * 1.55 = 2759 kcal
- Target Calories (Gain): 2759 + 500 = 3259 kcal
- Protein (2g/kg): 80 kg * 2 g/kg = 160g (160g * 4 kcal/g = 640 kcal)
- Fat (25% of TDEE for simplicity in example, calculator uses fixed % of target calories): 3259 kcal * 0.25 = 815 kcal. 815 kcal / 9 kcal/g = ~91g
- Carbohydrates: (3259 total kcal – 640 protein kcal – 815 fat kcal) / 4 kcal/g = 1804 kcal / 4 kcal/g = ~451g
- Resulting Macros: Approximately 160g Protein, 451g Carbs, 91g Fat.
Use this calculator as a starting point. Individual needs can vary, so monitor your progress and adjust your intake as needed.
Your Estimated Daily Macronutrient Targets:
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resultHTML += "Carbohydrates: " + carbGrams + " g";
resultHTML += "Fat: " + fatGrams + " g";
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