Macro Calculator
Result
Understanding Macronutrients
Macronutrients, or "macros," are the three main nutrients your body needs in large amounts: carbohydrates, protein, and fat. Our Macro Calculator helps you determine the ideal ratio of these nutrients to meet your fitness goals.
Carbohydrate & Macro Calculator
Estimate your daily calorie needs and macronutrient breakdown.
How This Works
1. BMR (Basal Metabolic Rate)
Your BMR is the number of calories your body needs to function at rest (i.e., if you stayed in bed all day). We calculate this using one of two formulas:
- Mifflin-St Jeor: The most common and generally accurate formula for the average person. It uses your age, gender, height, and weight.
- Katch-McArdle: Considered more accurate if you know your body fat percentage, as it's based on your Lean Body Mass (LBM).
2. TDEE (Total Daily Energy Expenditure)
This is your BMR multiplied by your chosen activity level. It represents the total calories you burn in a typical day, including all your activities. This is also known as your "maintenance" calorie level.
3. Goal Calories
Based on your goal (lose, maintain, or gain), we add or subtract calories from your TDEE. A 500-calorie deficit per day typically results in 1 lb of weight loss per week (and a 500-calorie surplus for 1 lb gain).
4. Macronutrients
Finally, we split your Goal Calories into the three macronutrients based on your chosen ratio (e.g., "Balanced").
- Carbohydrates: 4 calories per gram
- Protein: 4 calories per gram
- Fat: 9 calories per gram
Disclaimer: This calculator provides an estimate for informational purposes. Consult a registered dietitian or medical professional for personalized nutrition advice.