Health & Fitness
Macro Calculator
Calculate your ideal daily macronutrient split (proteins, carbs, and fats) based on your fitness goals.
How to Use
- Enter your gender, age, weight, and height to calculate your Basal Metabolic Rate (BMR).
- Select your current activity level to find your Total Daily Energy Expenditure (TDEE).
- Choose your goal: lose weight, maintain, or gain muscle.
- Select your preferred diet type to divide your calories into Protein, Carbohydrates, and Fats.
Formula
Mifflin-St Jeor BMR:
Men: (10 × W) + (6.25 × H) - (5 × A) + 5
Women: (10 × W) + (6.25 × H) - (5 × A) - 161
Calories = (BMR × Activity Multiplier) + Goal Adj.
Protein = (Cals × P%) / 4
Carbs = (Cals × C%) / 4
Fats = (Cals × F%) / 9
Men: (10 × W) + (6.25 × H) - (5 × A) + 5
Women: (10 × W) + (6.25 × H) - (5 × A) - 161
Calories = (BMR × Activity Multiplier) + Goal Adj.
Protein = (Cals × P%) / 4
Carbs = (Cals × C%) / 4
Fats = (Cals × F%) / 9
A Macro Calculator determines the exact amounts of macronutrients (protein, carbohydrates, and fat) you should consume daily to reach your fitness goals. While calorie counting dictates weight loss or gain, tracking macros dictates body composition (muscle vs. fat).