Advanced Macronutrient Calculator
Male
Female
Sedentary (Office job, little exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Hard labor or 2x training)
Maintain Weight
Weight Loss (Mild Deficit)
Weight Loss (Aggressive Deficit)
Lean Bulk (Surplus)
Aggressive Bulk (Surplus)
Your Daily Requirements
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kcal/day
0
grams
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grams
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grams
Understanding Your Macronutrients
Macronutrients, or "macros," are the nutrients your body needs in large amounts to function: protein, carbohydrates, and fats. Unlike vitamins and minerals (micronutrients), macros provide the calories your body burns for energy and uses for tissue repair.
How We Calculate Your Needs
Our calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate method for estimating Basal Metabolic Rate (BMR) for healthy adults. Once your BMR is established, we apply an activity multiplier (TDEE) and adjust for your specific goal.
| Macronutrient | Calories per Gram | Primary Function |
|---|---|---|
| Protein | 4 kcal | Muscle repair, enzyme production, immune health. |
| Carbohydrates | 4 kcal | Primary energy source for brain and muscles. |
| Fats | 9 kcal | Hormone production, nutrient absorption, organ protection. |
Optimizing Your Split
The standard "Balanced" split used in this calculation is 30% Protein, 40% Carbohydrates, and 30% Fats. This is generally optimal for most fitness enthusiasts looking to build muscle or lose fat while maintaining energy levels.
- For Muscle Gain: Prioritize protein intake (approx. 2g per kg of body weight) and ensure a caloric surplus.
- For Fat Loss: Maintain a caloric deficit while keeping protein high to prevent muscle wasting.
- For Endurance: Shift a higher percentage toward carbohydrates to fuel long training sessions.
Frequently Asked Questions
Do I need to track every gram? While tracking isn't mandatory, it provides clarity. Most people find success by being consistent with protein and calories first, then fine-tuning carbs and fats.
How often should I recalculate? As your weight changes, your caloric needs shift. We recommend recalculating every 5-10 lbs (2-5 kg) of weight change.