Macro Calculator | Calculate Your Daily Nutrition Needs

Tracking your daily macronutrients—protein, carbohydrates, and fats—is essential for achieving fitness goals such as weight loss, muscle gain, or maintaining a healthy lifestyle. The Macro Calculator helps you calculate the right amount of each macronutrient based on your personal information, activity level, and fitness goals.

Why Use a Macro Calculator?

• Personalized Nutrition: Adjust macros according to your body and goals.
• Better Fitness Results: Supports fat loss, muscle gain, and performance improvement.
• Time-Saving: Quickly calculates your daily nutritional requirements.
• Learning: Understand the role of each macronutrient in your diet.

Parameters Used

• Weight: Enter your weight in kg or lbs.
• Activity Level: Sedentary, Lightly active, Moderately active, Very active, Extremely active.
• Fitness Goal: Weight loss, Maintain weight, Muscle gain, Athlete/Bodybuilding.
• Age and Gender: Helps refine daily calorie requirements.

Formulas to Calculate Macros

First, calculate your daily calorie needs using the Basal Metabolic Rate (BMR) and activity multiplier:

Daily Calories = BMR × Activity Factor

BMR can be calculated using the Mifflin-St Jeor equation:

• For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
• For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

Then distribute calories into macros based on your goal. Example percentages:

• Protein: 1.6–2.5 g per kg body weight
• Fat: 20–30% of total calories
• Carbohydrates: Remaining calories

Step-by-Step Example

Scenario: A 70 kg male, moderately active, wants to gain muscle.
Step 1: Calculate BMR (Mifflin-St Jeor):
BMR = 10 × 70 + 6.25 × 175 − 5 × 25 + 5 = 700 + 1093.75 − 125 + 5 = 1673.75 kcal
Step 2: Apply activity factor (Moderately active = 1.55):
Daily Calories = 1673.75 × 1.55 ≈ 2593 kcal
Step 3: Allocate protein (2.2 g/kg for muscle gain):
Protein = 70 × 2.2 = 154 g → 154 × 4 kcal = 616 kcal
Step 4: Allocate fat (25% of total calories):
Fat = 2593 × 0.25 = 648 kcal → 648 ÷ 9 kcal/g ≈ 72 g
Step 5: Remaining calories go to carbs:
Carbs = (2593 − 616 − 648) ÷ 4 kcal/g ≈ 332 g

How the Macro Calculator Works

1. Enter your weight, height, age, gender, and activity level.
2. Select your fitness goal (weight loss, maintain, muscle gain).
3. The calculator computes your daily caloric needs using BMR × activity factor.
4. It distributes calories into protein, carbs, and fats based on goal-specific ratios.
5. Results show exact grams of protein, carbs, and fats to consume daily.

FAQs – Macro Calculator

1. Can I use this calculator for weight loss?
Yes, it adjusts protein, carb, and fat ratios according to your goal.

2. How accurate is it?
It provides a reliable estimate, but adjustments may be needed based on progress.

3. Can I use it for vegetarian or vegan diets?
Yes, the calculator works for any diet type; just select appropriate protein sources.

4. Does activity level matter?
Yes, it affects total daily calorie requirements.

5. Can I recalculate as I gain weight?
Absolutely. Recalculate whenever your weight or activity level changes.

6. Is it suitable for athletes?
Yes, it supports high protein and calorie needs for athletes and bodybuilders.

7. Can I adjust macros manually?
Yes, you can customize percentages for protein, carbs, and fats.

8. Does it show calories per meal?
Not directly, but you can divide total macros across your meals.

9. Is this calculator free?
Yes, it’s completely free and easy to use.

10. Does it work on mobile devices?
Yes, fully responsive and works on all modern browsers.