Macro Calorie Calculator

Macro Calorie Calculator

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) 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 (1 kg/week) Mild Weight Gain (0.25 kg/week) Moderate Weight Gain (0.5 kg/week) Extreme Weight Gain (1 kg/week)

Balanced (30% Protein, 30% Fat, 40% Carbs) High Protein (40% Protein, 25% Fat, 35% Carbs) Low Carb (30% Protein, 40% Fat, 30% Carbs) Keto (20% Protein, 70% Fat, 10% Carbs)

function calculateMacros() { var age = parseFloat(document.getElementById('age').value); var gender = document.querySelector('input[name="gender"]:checked').value; var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activityLevelFactor = parseFloat(document.getElementById('activityLevel').value); var goal = document.getElementById('goal').value; var macroSplit = document.getElementById('macroSplit').value; if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) { document.getElementById('macroResult').style.display = 'block'; document.getElementById('macroResult').innerHTML = 'Please enter valid positive numbers for Age, Weight, and Height.'; return; } // Mifflin-St Jeor Equation for BMR 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; } // Total Daily Energy Expenditure (TDEE) var tdee = bmr * activityLevelFactor; // Adjust TDEE for goal var calorieGoal = tdee; switch (goal) { case 'maintain': calorieGoal = tdee; break; case 'mildLoss': calorieGoal = tdee – 250; // Approx 0.25 kg/week loss break; case 'moderateLoss': calorieGoal = tdee – 500; // Approx 0.5 kg/week loss break; case 'extremeLoss': calorieGoal = tdee – 1000; // Approx 1 kg/week loss break; case 'mildGain': calorieGoal = tdee + 250; // Approx 0.25 kg/week gain break; case 'moderateGain': calorieGoal = tdee + 500; // Approx 0.5 kg/week gain break; case 'extremeGain': calorieGoal = tdee + 1000; // Approx 1 kg/week gain break; } // Ensure calorie goal doesn't go too low if (calorieGoal < 1000) { // A very rough safety net, consult a professional for very low calorie diets calorieGoal = 1000; } // Macro Distribution var proteinPercentage, fatPercentage, carbPercentage; switch (macroSplit) { case 'balanced': proteinPercentage = 0.30; fatPercentage = 0.30; carbPercentage = 0.40; break; case 'highProtein': proteinPercentage = 0.40; fatPercentage = 0.25; carbPercentage = 0.35; break; case 'lowCarb': proteinPercentage = 0.30; fatPercentage = 0.40; carbPercentage = 0.30; break; case 'keto': proteinPercentage = 0.20; fatPercentage = 0.70; carbPercentage = 0.10; break; } var proteinCalories = calorieGoal * proteinPercentage; var fatCalories = calorieGoal * fatPercentage; var carbCalories = calorieGoal * carbPercentage; var proteinGrams = proteinCalories / 4; // 4 kcal/gram of protein var fatGrams = fatCalories / 9; // 9 kcal/gram of fat var carbGrams = carbCalories / 4; // 4 kcal/gram of carbohydrate var resultHtml = '

Your Macro Calorie Plan:

'; resultHtml += 'Estimated BMR: ' + bmr.toFixed(0) + ' calories/day'; resultHtml += 'Estimated TDEE: ' + tdee.toFixed(0) + ' calories/day'; resultHtml += 'Daily Calorie Goal: ' + calorieGoal.toFixed(0) + ' calories'; resultHtml += '

Daily Macronutrient Breakdown:

'; resultHtml += 'Protein: ' + proteinGrams.toFixed(0) + ' grams (' + (proteinPercentage * 100).toFixed(0) + '%)'; resultHtml += 'Fat: ' + fatGrams.toFixed(0) + ' grams (' + (fatPercentage * 100).toFixed(0) + '%)'; resultHtml += 'Carbohydrates: ' + carbGrams.toFixed(0) + ' grams (' + (carbPercentage * 100).toFixed(0) + '%)'; document.getElementById('macroResult').style.display = 'block'; document.getElementById('macroResult').innerHTML = resultHtml; }

Understanding Your Macro Calorie Calculator

Achieving your health and fitness goals, whether it's weight loss, muscle gain, or simply maintaining a healthy lifestyle, often goes beyond just counting calories. It involves understanding the composition of those calories – specifically, your macronutrients. This Macro Calorie Calculator helps you determine your ideal daily calorie intake and breaks it down into the optimal amounts of protein, fats, and carbohydrates for your specific goals.

What Are Macronutrients?

Macronutrients, often shortened to "macros," are the three main categories of nutrients that provide energy and are required in large amounts for bodily functions. They are:

• Protein: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Found in meat, fish, eggs, dairy, legumes, and nuts. (Provides 4 calories per gram)
• Carbohydrates: The body's primary source of energy, fueling your brain and muscles. Found in grains, fruits, vegetables, and legumes. (Provides 4 calories per gram)
• Fats: Crucial for hormone production, nutrient absorption, cell growth, and providing concentrated energy. Found in oils, nuts, seeds, avocados, and fatty fish. (Provides 9 calories per gram)

How the Calculator Works

Our calculator uses a multi-step process to provide you with personalized macro and calorie recommendations:

1. Basal Metabolic Rate (BMR)

First, it calculates your Basal Metabolic Rate (BMR), which 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, widely considered one of the most accurate BMR formulas.

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

2. Total Daily Energy Expenditure (TDEE)

Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). This accounts for the calories you burn through physical activity, exercise, and daily movement. The more active you are, the higher your TDEE.

3. Calorie Goal Adjustment

Based on your chosen goal (maintain, lose, or gain weight), your TDEE is adjusted. To lose weight, a calorie deficit is created (e.g., 500 calories less per day for approximately 0.5 kg/week loss). To gain weight, a calorie surplus is added. Maintaining weight means consuming roughly your TDEE.

4. Macronutrient Distribution

Finally, your daily calorie goal is divided into protein, fat, and carbohydrates based on your selected macro split. Different splits are suitable for different goals and dietary preferences (e.g., high protein for muscle building, low carb for specific dietary approaches).

Why Track Macros?

• Targeted Body Composition: Beyond just weight, tracking macros helps you influence whether you lose fat, gain muscle, or both.
• Improved Performance: Athletes often adjust macros to optimize energy levels and recovery.
• Satiety and Energy: A balanced macro intake can help manage hunger and provide sustained energy throughout the day.
• Dietary Control: It provides a structured approach to eating, helping you make informed food choices.

Example Calculation:

Let's consider a 30-year-old male, weighing 75 kg, 180 cm tall, moderately active, aiming for moderate weight loss with a balanced macro split.

1. BMR Calculation: (10 * 75) + (6.25 * 180) – (5 * 30) + 5 = 750 + 1125 – 150 + 5 = 1730 calories.
2. TDEE Calculation: With a moderate activity factor of 1.55, TDEE = 1730 * 1.55 = 2681.5 calories.
3. Calorie Goal: For moderate weight loss, we subtract 500 calories: 2681.5 – 500 = 2181.5 calories.
4. Macro Breakdown (Balanced: 30% Protein, 30% Fat, 40% Carbs):
   • Protein: 2181.5 * 0.30 = 654.45 calories / 4 = 163.6 grams
   • Fat: 2181.5 * 0.30 = 654.45 calories / 9 = 72.7 grams
   • Carbohydrates: 2181.5 * 0.40 = 872.6 calories / 4 = 218.1 grams

This individual would aim for approximately 2182 calories daily, consisting of 164g Protein, 73g Fat, and 218g Carbohydrates.

Important Considerations:

While this calculator provides a great starting point, individual needs can vary. Factors like body composition, metabolic health, specific training regimens, and dietary preferences can influence optimal macro ratios. It's always recommended to consult with a healthcare professional or a registered dietitian for personalized advice, especially if you have underlying health conditions or specific dietary requirements.