Macro Calculator

Macro Calculator

Gender:

Age (years):

Weight:

Height:

Activity Level: Sedentary (little/no exercise) Lightly active (1-3 days/week) Moderately active (3-5 days/week) Very active (6-7 days/week) Extremely active (hard exercise 2x/day)

Goal: Maintain weight Mild weight loss (0.25kg/week) Moderate weight loss (0.5kg/week) Mild weight gain (0.25kg/week) Moderate weight gain (0.5kg/week)

Diet Preference: Balanced (30P/40C/30F) High Protein (40P/30C/30F) Low Carb (30P/20C/50F) Keto (25P/5C/70F)

Your Daily Nutrition Targets

Calories: 0 kcal

Protein: 0g (0%)

Carbs: 0g (0%)

Fat: 0g (0%)

Protein:

0g (0 kcal)

Builds muscle, repairs tissue

Carbs:

0g (0 kcal)

Primary energy source

Fat:

0g (0 kcal)

Hormone production, energy

Macro Calculator Guide:

A Macro (Macronutrient) Calculator helps you determine the ideal ratio of carbohydrates, proteins, and fats based on your daily calorie needs. This tool helps you:

• Optimizes nutrition
• Supports weight goals
• Prevents nutrient deficiencies
• Improves fitness performance

How to Use Macro Calculator:

• Select your gender (male/female)
• Input your age in years
• Enter your weight(toggle between kg/lbs)
• Enter your height(toggle between kg/lbs)
• Choose your activity level
• Choose Your Goal
• Pick a Diet Type
• Click "Calculate BMR"

Check Your Result:

The result will show:

• Total daily calories
• Grams of protein, carbs, and fat
• Visual percentage bars

Note: Use this calculator to personalize your protein, carbs, and fats for fitness goals, but adjust based on energy levels and consult a doctor for special health conditions.

Frequently Asked Questions

1. What exactly is BMR?

Calories your body needs daily just to stay alive (breathing, heartbeat, etc.).

2. How is BMR different from TDEE?

• BMR: Calories at total rest
• TDEE: BMR + calories burned through activity

3. Which activity level should I choose?

• Sedentary: Office job + little exercise
• Active: Exercise 3-5x/week
• Very Active: Physical job + daily workouts

4. Why does gender affect BMR?

Men typically have more muscle mass, which burns more calories.

5. How accurate is this calculator?

About 70-80% accurate. Muscle mass and genetics play roles too.

6. How often should I recalculate?

Every 3-6 months, or after significant weight changes.

7. Why does age lower BMR?

Metabolism slows naturally by about 1-2% per decade after 20.

8. Can I lose weight by just eating my BMR?

Yes, but eating slightly above BMR (but below TDEE) is healthier.

9. What if my BMR seems too high/low?

Double-check inputs. Thyroid issues can also affect BMR.

10. How can I increase my BMR?

Build muscle through strength training and eat enough protein.