Macro Calculator

The macro calculator is designed to estimate the macronutrient or calorie needed to maintain, loss, or gain weight.

years
ft
in
cm
lb
kg
%
Protein
grams/day		 Carbs
grams/day		 Fat
grams/day		 Sugar
grams/day		 Saturated Fat
grams/day		 Food Energy
calories/day

Balanced

Low Fat

Low Carb

High Protein

Note: The above results are just for guidance. Please consult with a healthcare professional or dietitian for your macronutrient needs.

How to Use the Macro Calculator?

  1. First, choose the unit type between metric and imperial (US/UK).
  2. Input your age and gender. The tool only shows the results for ages between 18 and 80.
  3. Enter your height and weight based on the selected unit type.
  4. Now choose your activity level.
  5. Set your goal to determine your calorie target.
  6. Select the BMR estimation formula if needed. The tool supports three formulas: Mifflin St Jeor, Revised Harris-Benedict, and Katch-McArdle.
  7. If you select the 'Katch-McArdle' formula, the tool will ask for your body fat percentage.
  8. Lastly, press the 'Calculate' button to generate the results.
  9. Finally, the tool shows the estimated amount of macronutrients (protein, carbs, and fat) and calories needed per day to reach the goal.
  10. The final result is categorized into balanced, low-fat, low-carb, and high-protein diets.
  11. Press the 'Reset' button for the new macro calculations.