Macro Nutrient Calculator
Calculate your ideal daily calorie and macronutrient intake
Understanding Your Macros
Macronutrients, or "macros," are the three main components of every food you eat: Protein, Carbohydrates, and Fats. Balancing these is the key to body recomposition, muscle building, and sustainable fat loss.
How the Calculation Works
This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate way to estimate Basal Metabolic Rate (BMR). Your BMR is then multiplied by your Physical Activity Level (PAL) to determine your Total Daily Energy Expenditure (TDEE).
- Protein (30%): Essential for muscle repair and satiety. We calculate this based on a balanced 30% ratio of your total calories.
- Carbohydrates (40%): Your body's primary fuel source, especially for brain function and high-intensity workouts.
- Fats (30%): Critical for hormone production, nutrient absorption, and brain health.
Examples of Macro Planning
If your goal is weight loss, the calculator subtracts 500 calories from your maintenance level, which theoretically leads to a 0.5kg (1lb) loss per week. If you are bulking, we add 500 calories to provide the energy needed for muscle synthesis.
Example: A 180cm, 80kg male with moderate activity level might have a maintenance TDEE of 2,700 calories. To lose weight, they would aim for 2,200 calories: 165g Protein, 220g Carbs, and 73g Fat.