Macro Nutrient Calculator

The Macro Nutrient Calculator is a comprehensive nutrition planning tool that calculates your personalized daily macronutrient targets based on your individual characteristics and fitness goals. Using the scientifically validated Mifflin-St Jeor equation, it determines your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then breaks down your calorie needs into specific amounts of protein, carbohydrates, and fats.

This calculator features a vibrant pink gradient design with an intuitive interface that supports both metric and imperial units. It’s perfect for weight loss, muscle gain, athletic performance, or general health maintenance. The tool provides detailed breakdowns showing not just gram amounts, but also calories and percentages for each macronutrient, making meal planning straightforward and effective.

Macro Nutrient Calculator

🥗 Macro Nutrient Calculator

Calculate your daily macronutrient needs

👨 Male
👩 Female
BMR (Base Metabolic Rate)
0
Daily Calorie Target
0
Your Daily Macronutrient Targets
🥩 Protein
0g
Calories
0
Percentage
0%
🍞 Carbohydrates
0g
Calories
0
Percentage
0%
🥑 Fats
0g
Calories
0
Percentage
0%

Key Features:

  • Personalized calorie and macro calculations
  • BMR and TDEE calculations using the Mifflin-St Jeor equation
  • Both metric (kg/cm) and imperial (lb/in) systems
  • Multiple goal options (weight loss, maintenance, gain)
  • 5 preset macro split ratios for different dietary approaches
  • Detailed breakdown by grams, calories, and percentages
  • Color-coded macronutrient cards for easy reading
  • Mobile-responsive design
  • Completely private – no data stored

How to Use

Step-by-Step Guide

  1. Select Your Measurement System
    • Click “Metric (kg/cm)” for kilograms and centimeters
    • Click “Imperial (lb/in)” for pounds and inches
    • All input fields will adjust accordingly
  2. Choose Your Gender
    • Click “👨 Male” or “👩 Female”
    • This is required as BMR calculations differ by gender
    • Selection affects your base metabolic rate
  3. Enter Your Age
    • Input your age in years (15-100)
    • Example: 30
  4. Enter Your Weight
    • Input current body weight
    • Use kg if metric or lb if imperial
    • Example: 70 kg or 154 lb
  5. Enter Your Height
    • Input your height
    • Use cm if metric or inches if imperial
    • Example: 175 cm or 69 inches
  6. Select Activity Level
    • Choose your typical weekly exercise frequency:
      • Sedentary: Little or no exercise (desk job, minimal activity)
      • Light: Light exercise 1-3 days/week
      • Moderate: Moderate exercise 3-5 days/week (default)
      • Active: Hard exercise 6-7 days/week
      • Very Active: Intense daily exercise or physical job
  7. Choose Your Goal
    • Weight Loss: Creates a 15% calorie deficit
    • Maintain Weight: Maintains current weight (default)
    • Weight Gain: Creates 15% calorie surplus
  8. Select Macro Split
    • Choose a macronutrient distribution that fits your dietary approach:
      • Balanced: 30% Protein, 40% Carbs, 30% Fat (default – general health)
      • High Protein: 40% Protein, 30% Carbs, 30% Fat (muscle building)
      • Low Carb: 35% Protein, 25% Carbs, 40% Fat (reduced carb intake)
      • Keto: 25% Protein, 5% Carbs, 70% Fat (ketogenic diet)
      • Athlete: 30% Protein, 50% Carbs, 20% Fat (endurance/performance)
  9. Calculate Your Macros
    • Click “Calculate” to generate your personalized nutrition plan
    • Results appear below with all details
  10. Clear and Start Over
    • Click “Clear” to reset all fields
    • Useful for calculating different scenarios

Understanding Your Results

BMR (Basal Metabolic Rate)

  • Calories your body burns at complete rest
  • Energy needed for basic functions (breathing, circulation, cell production)
  • Does not include physical activity

Daily Calorie Target (TDEE)

  • Total Daily Energy Expenditure
  • BMR multiplied by your activity level
  • Adjusted for your goal (deficit for loss, surplus for gain)
  • This is your daily calorie target

Macronutrient Cards – Each shows:

  • Grams: How many grams to eat daily
  • Calories: Calories from that macronutrient
  • Percentage: % of total daily calories

Understanding Macronutrients

🥩 Protein (4 calories per gram)

  • Builds and repairs muscle tissue
  • Supports immune function
  • Helps maintain lean body mass during weight loss
  • Sources: Chicken, fish, eggs, tofu, legumes

🍞 Carbohydrates (4 calories per gram)

  • Primary energy source for the body and brain
  • Fuels workouts and physical activity
  • Supports athletic performance
  • Sources: Rice, pasta, bread, fruits, and vegetables

🥑 Fats (9 calories per gram)

  • Essential for hormone production
  • Supports vitamin absorption (A, D, E, K)
  • Provides sustained energy
  • Sources: Avocado, nuts, olive oil, fatty fish

Example Calculation

Inputs:

  • Gender: Male
  • Age: 30 years
  • Weight: 80 kg (176 lb)
  • Height: 180 cm (71 in)
  • Activity: Moderate (3-5 days/week)
  • Goal: Maintain Weight
  • Macro Split: Balanced

Results:

  • BMR: ~1,850 calories
  • Daily Target: ~2,850 calories
  • Protein: 214g (855 cal, 30%)
  • Carbs: 285g (1,140 cal, 40%)
  • Fats: 95g (855 cal, 30%)

Choosing the Right Macro Split

Balanced (30/40/30)

  • Best for: General health, beginners, sustainable lifestyle
  • Good all-around distribution

High Protein (40/30/30)

  • Best for: Muscle building, strength training, body recomposition
  • Helps preserve muscle during weight loss

Low Carb (35/25/40)

  • Best for: Those who respond well to lower carb intake
  • May help control blood sugar and appetite

Keto (25/5/70)

  • Best for: Ketogenic diet followers, very low-carb approach
  • Requires strict adherence to ketosis

Athlete (30/50/20)

  • Best for: Endurance athletes, high-intensity training
  • Higher carbs for performance and recovery

Tips for Success

  1. Be Honest About Activity Level: Overestimating burns more than intended
  2. Track Your Food: Use a food tracking app to meet your macro targets
  3. Adjust as Needed: Monitor progress and adjust calories/macros after 2-4 weeks
  4. Stay Consistent: Results come from sustained effort over time
  5. Hydrate: Drink adequate water, especially with higher protein intake
  6. Meal Prep: Plan meals to hit your macro targets
  7. Allow Flexibility: Being within 5-10g of targets is acceptable

Important Notes

  • Results are estimates based on established scientific formulas
  • Individual metabolism can vary by 10-15% from calculations
  • These targets are starting points – adjust based on results
  • Weight loss should be gradual (0.5-1 kg or 1-2 lb per week)
  • Weight gain should be controlled (0.25-0.5 kg or 0.5-1 lb per week)
  • Does not account for specific medical conditions or dietary restrictions
  • Not a substitute for professional nutritional counseling
  • Consult healthcare providers before major dietary changes
  • Pregnant or nursing individuals should seek professional guidance

Common Questions

How accurate is this calculator? Very accurate for most people. It uses the Mifflin-St Jeor equation, considered the gold standard for BMR calculation.

Should I eat exactly these amounts? They’re targets to aim for. Being within 5-10g is fine. Consistency over perfection.

What if I’m not losing/gaining weight? Wait 2-4 weeks. If no change, adjust calories by 10-15% and recalculate.

Can I adjust the macro percentages? Use the preset splits or manually track different ratios if you have specific needs.

This calculator empowers you to take control of your nutrition with science-backed, personalized recommendations!

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