Macro Calculator
Calculate your daily protein, carbohydrate, and fat intake based on your fitness goals. Get personalized macronutrient recommendations for cutting, maintaining, or bulking.
Protein: Essential for muscle building and repair. Aim for 0.8-1.2g per kg of body weight.
Carbohydrates: Your body's primary energy source. Time them around workouts for best results.
Fats: Important for hormone production and nutrient absorption. Include healthy sources like nuts and avocados.
Protein
Essential for muscle building, repair, and maintenance. Protein provides 4 calories per gram and should make up 25-35% of your daily calories depending on your goals.
Carbohydrates
Your body's primary energy source, especially for high-intensity activities. Carbs provide 4 calories per gram and fuel your workouts and brain function.
Fats
Important for hormone production, nutrient absorption, and cell function. Fats provide 9 calories per gram and should comprise 25-30% of your daily intake.
Why Track Macros?
- •Optimize body composition and performance
- •Ensure adequate protein for muscle maintenance
- •Balance energy levels throughout the day
- •Support hormone production and health
- •Achieve specific fitness goals more effectively
- •Develop a better relationship with food
Step 1: Calculate Your BMR
We use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR):
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Calculate TDEE
Total Daily Energy Expenditure = BMR × Activity Level Multiplier:
- Sedentary: BMR × 1.2
- Light Activity: BMR × 1.375
- Moderate Activity: BMR × 1.55
- Active: BMR × 1.725
- Very Active: BMR × 1.9
Step 3: Adjust for Goals
We adjust your TDEE based on your fitness goal:
- Cut (Fat Loss): TDEE × 0.8 (20% deficit)
- Maintain: TDEE × 1.0 (maintenance calories)
- Bulk (Muscle Gain): TDEE × 1.2 (20% surplus)
Step 4: Calculate Macro Split
We apply different macro ratios based on your goal:
Cut (Fat Loss)
- Protein: 35%
- Carbs: 35%
- Fats: 30%
Maintain
- Protein: 30%
- Carbs: 40%
- Fats: 30%
Bulk (Muscle Gain)
- Protein: 25%
- Carbs: 50%
- Fats: 25%
Step 5: Convert to Grams
Finally, we convert calories to grams using these conversions:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
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