Macro Calculator
Calculate your optimal daily macronutrient intake based on your personal metrics and fitness goals.
This tool helps you determine the right balance of protein, carbohydrates, and fats to support your fitness objectives, whether you're looking to lose weight, maintain your current physique, or build muscle. Using the Mifflin-St Jeor or Katch-McArdle formulas, it provides personalized recommendations tailored to your needs.
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Macro Calculator
How It Works
The Macro Calculator uses your age, gender, height, weight, activity level, and fitness goals to estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor or Katch-McArdle formula (if body fat percentage is provided). It then distributes your calorie needs across macronutrients based on your selected plan:
- Balanced: 30% protein, 40% carbs, 30% fat
- Reduced Fat: 30% protein, 50% carbs, 20% fat
- Low Carb: 35% protein, 25% carbs, 40% fat
- High Protein: 40% protein, 30% carbs, 30% fat
- Custom: Adjustable percentages with sliders
Consult a nutritionist or healthcare professional before making significant dietary changes.
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