The Macro Calculator helps you estimate your optimal daily intake of carbohydrates, protein, and fat to align with your health or fitness goals. Using the scientifically-backed Mifflin-St Jeor equation, this tool provides a quick and reliable way to determine your calorie and macronutrient needs for weight maintenance, fat loss, or muscle gain.
Features
- Personalized Inputs: Enter your age, gender, weight (kg/lbs), height (cm/ft/in), activity level, and fitness goal.
- Unit Flexibility: Seamlessly switch between metric and imperial units for both weight and height.
- Goal-Based Calculation: Choose from maintaining weight, losing fat, or gaining muscle-calorie targets automatically adjust.
- Evidence-Based Formula: Calculates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then applies an activity multiplier and goal adjustment.
- Standard Macro Split: Uses a 40% carbs, 30% protein, 30% fat distribution for simplicity and broad applicability.
- Clear Results: Displays daily grams and percentages for each macronutrient, making it easy to plan meals.
- Mobile-Friendly: Clean, minimalist layout with responsive design for all devices.
How It Works
- Input Your Data: Fill in your age, gender, weight, height, activity level, and select your dietary goal.
- Calculation:
- The calculator computes your BMR using the Mifflin-St Jeor formula.
- Adjusts for your activity level and goal (calorie deficit for weight loss, surplus for muscle gain).
- Applies a standard macro split to determine daily grams and calories from carbs, protein, and fat.
- Results: Instantly see your recommended daily intake for each macronutrient, both in grams and as a percentage of total calories.
Who Is This For?
- Fitness enthusiasts aiming to optimize their nutrition
- Dieters seeking structured macro targets
- Anyone wanting a science-based starting point for meal planning
Limitations
- Uses standard macro ratios (40/30/30) and does not provide custom splits or meal plans.
- Not a substitute for professional dietary advice or medical guidance.
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