Macro Calculator

What are Macronutrients?

Macronutrients (or macros) are the chemical compounds that humans consume in large quantities to provide bulk energy. They are carbohydrates, proteins, and fats. Each macronutrient serves a specific purpose in the body and is needed in different amounts depending on your age, gender, activity level, and fitness goals.

This calculator estimates your daily calorie needs using the Mifflin-St Jeor or Katch-McArdle formula, then breaks them down into recommended grams of protein, carbohydrates, and fat based on standard dietary guidelines.

Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs at complete rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-75% of your daily calorie expenditure. The Mifflin-St Jeor equation is one of the most accurate formulas for estimating BMR based on age, gender, height, and weight.

Total Daily Energy Expenditure (TDEE)

TDEE is the total number of calories you burn each day, including BMR plus physical activity. It is calculated by multiplying your BMR by an activity factor. This is the number of calories you need to maintain your current weight. To lose weight, you eat fewer calories than your TDEE; to gain weight, you eat more.

Macronutrient Ratios

This calculator uses a balanced ratio of 30% protein, 40% carbohydrates, and 30% fat of total daily calories. Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. These ratios can be adjusted based on individual needs and dietary preferences.