Macro calculator
Optimize Your Nutrition
To calculate your daily caloric needs and macro goals, fill out the information below! This macrocalculator gives you an estimated calorie intake based on the Mifflin St Jeor Equation and your provided values, this should be used wisely. If you are not sure how to apply this information, seek advise from your healthcare professional.
Your macros
Detailed Breakdown
Understanding your macronutrient breakdown helps you make informed nutrition choices. These recommendations are based on your individual profile and goals.
Quick Guide
How to Use the Macro Calculator
Follow these steps to calculate your daily calorie and macro targets:
Select Gender
Choose male or female - this affects your BMR
Enter Details
Input your age, weight, and height in kg/cm or lb/ft
Activity Level
Select how active you are during a typical week
Choose Goal
Pick lose, gain, or maintain weight
Calculate
Get your daily calories and protein/carbs/fat targets
About Macros
Understanding Macronutrients
What are Macros?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates and fat. Balancing these affects body composition, energy, and performance.
Why Track Macros?
Tracking macros gives you more control than just counting calories. It ensures you get enough protein for muscle, carbs for energy, and fat for hormones - optimizing your results regardless of your goal.
The Mifflin St Jeor Equation
This calculator uses the Mifflin St Jeor equation, considered the most accurate formula for estimating basal metabolic rate (BMR). It factors in your gender, age, weight, and height.
Tips for Accuracy
Be honest about your activity level - most people overestimate. Start with the calculated values for 2-3 weeks, then adjust based on actual results. Track your weight and adjust by 100-200 calories if needed.