Macro Calculator
Calculate your optimal macronutrient distribution based on your goals and preferences.
Enter Your Details
Fill in your information to calculate your optimal macros
Your Results
Your personalized macronutrient breakdown
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Fill out the form and click "Calculate Macros" to see your results here.
What is ?
Formula
Calories:
Goal Calories = TDEE * Goal Multiplier (0.85 for lose, 1.15 for gain, 1 for maintain)
Macronutrients:
Protein Calories = Calories * Protein Percentage (0.25-0.4)
Carb Calories = Calories * Carb Percentage (0.05-0.55)
Fat Calories = Calories * Fat Percentage (0.2-0.7)
Grams = Calories / 4 (for Protein and Carbs) or Calories / 9 (for Fat)
Goal Calories = TDEE * Goal Multiplier (0.85 for lose, 1.15 for gain, 1 for maintain)
Macronutrients:
Protein Calories = Calories * Protein Percentage (0.25-0.4)
Carb Calories = Calories * Carb Percentage (0.05-0.55)
Fat Calories = Calories * Fat Percentage (0.2-0.7)
Grams = Calories / 4 (for Protein and Carbs) or Calories / 9 (for Fat)
Interpretation
This calculator determines your daily macronutrient needs based on your BMR, activity level, goal, and diet type. It provides a breakdown of protein, carbohydrates, and fat in grams and calories.
How to Use
Enter your gender, age, weight, and heightSelect your activity levelSelect your goalSelect your diet typeClick the Calculate Macros button to get the results