Macro Calculator
🧮 Macro Calculator
Advanced calculator with modern responsive design.
Calculate your daily macronutrient needs (protein, carbohydrates, and fats) based on your goals and activity level.
🏃♂️ Personal Information
Balanced
Low Carb
High Protein
Custom
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📊 Your Daily Macro Requirements
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Daily Calories
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0
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kcal
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Protein
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0
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grams
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Carbohydrates
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0
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grams
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Fats
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0
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grams
Macro Distribution
Protein
0 kcal (0%)
Carbohydrates
0 kcal (0%)
Fats
0 kcal (0%)
📝 How It Works
BMR Calculation: Uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate.
TDEE: Total Daily Energy Expenditure = BMR × Activity Level
Calorie Adjustments:
- Weight Loss: -500 calories (1 lb/week loss)
- Weight Gain: +500 calories (1 lb/week gain)
- Maintenance: No adjustment
Macro Ratios:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram