Sedentary (little to 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/week)
Extra Active (very hard exercise/sports & physical job or 2x training)
Lose Weight
Maintain Weight
Gain Muscle
Your daily macronutrient targets will appear here.
Understanding the Mind Pump Macro Calculator
The Mind Pump Macro Calculator is a tool designed to help you estimate your daily macronutrient needs (protein, carbohydrates, and fats) based on your individual characteristics and fitness goals. This calculator uses the principles of Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to provide personalized recommendations.
Understanding your macros is crucial for effective body composition changes, whether you aim to lose fat, gain muscle, or simply maintain your current weight. By providing your body weight, height, age, gender, activity level, and fitness goal, the calculator offers a starting point for your nutritional strategy.
How It Works: The Math Behind the Macros
The calculation process typically involves several steps:
Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor equation, which is considered one of the most accurate for estimating 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
Total Daily Energy Expenditure (TDEE): This is your BMR multiplied by an activity factor that accounts for your daily physical activity. This gives you an estimate of your total daily calorie needs.
Sedentary: BMR x 1.2
Lightly Active: BMR x 1.375
Moderately Active: BMR x 1.55
Very Active: BMR x 1.725
Extra Active: BMR x 1.9
Calorie Adjustment for Goals: Based on your fitness goal, your TDEE is adjusted to create a calorie deficit or surplus:
Lose Weight: TDEE – 500 calories (aims for ~1 lb of fat loss per week)
Maintain Weight: TDEE (no adjustment)
Gain Muscle: TDEE + 250 to 500 calories (aims for lean muscle gain)
The calculator uses a moderate adjustment of -500 for weight loss and +300 for muscle gain for simplicity.
Macronutrient Distribution: Once the target daily calorie intake is determined, macros are distributed. A common and effective split, often recommended by Mind Pump, is:
Protein: 40% of total calories (1g = 4 calories)
Fat: 30% of total calories (1g = 9 calories)
Carbohydrates: 30% of total calories (1g = 4 calories)
These percentages can be adjusted based on individual needs and preferences, but this provides a solid foundation.
Using the Calculator Effectively
Enter your accurate measurements and select your current activity level and primary fitness goal. The results provide daily targets for protein, carbohydrates, and fats in grams. Remember that these are estimates. Your body's response is unique, so monitor your progress and adjust your intake as needed.
For example, if you are a 75kg, 175cm tall, 30-year-old male who is moderately active and aiming to gain muscle, the calculator will provide a tailored macro breakdown. The exact numbers will vary slightly based on the precise formulas used, but the principle remains consistent: use these estimates as a starting point for optimizing your nutrition and achieving your fitness goals.
function calculateMacros() {
var weightKg = parseFloat(document.getElementById('bodyWeightKg').value);
var heightCm = parseFloat(document.getElementById('heightCm').value);
var age = parseFloat(document.getElementById('age').value);
var gender = document.getElementById('gender').value;
var activityLevel = document.getElementById('activityLevel').value;
var goal = document.getElementById('goal').value;
var resultDiv = document.getElementById('result');
resultDiv.innerHTML = 'Your daily macronutrient targets will appear here.'; // Reset message
// Validate inputs
if (isNaN(weightKg) || weightKg <= 0 ||
isNaN(heightCm) || heightCm <= 0 ||
isNaN(age) || age <= 0) {
resultDiv.innerHTML = 'Please enter valid positive numbers for weight, height, and age.';
return;
}
// Calculate BMR (Mifflin-St Jeor Equation)
var bmr;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5;
} else { // female
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161;
}
// Determine activity factor
var activityFactor;
switch (activityLevel) {
case 'sedentary':
activityFactor = 1.2;
break;
case 'light':
activityFactor = 1.375;
break;
case 'moderate':
activityFactor = 1.55;
break;
case 'very_active':
activityFactor = 1.725;
break;
case 'extra_active':
activityFactor = 1.9;
break;
default:
activityFactor = 1.55; // Default to moderate
}
// Calculate TDEE
var tdee = bmr * activityFactor;
// Calculate Target Calories based on goal
var targetCalories;
var goalDescription = "";
if (goal === 'lose_weight') {
targetCalories = tdee – 500;
goalDescription = "for Weight Loss";
} else if (goal === 'gain_muscle') {
targetCalories = tdee + 300; // A moderate surplus for lean gains
goalDescription = "for Muscle Gain";
} else { // maintain_weight
targetCalories = tdee;
goalDescription = "to Maintain Weight";
}
// Ensure target calories don't go too low
if (targetCalories < 1200) {
targetCalories = 1200;
}
// Calculate Macronutrient Grams (Protein: 40%, Fat: 30%, Carbs: 30%)
var proteinCalories = targetCalories * 0.40;
var fatCalories = targetCalories * 0.30;
var carbCalories = targetCalories * 0.30;
var proteinGrams = proteinCalories / 4;
var fatGrams = fatCalories / 9;
var carbGrams = carbCalories / 4;
// Display Results
resultDiv.innerHTML =
'
Your Estimated Daily Macros ' + goalDescription + ':