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🥗 Macro Calculator

Calculate your ideal daily macronutrient targets — protein, carbohydrates, and fat — based on your body stats, activity level, and fitness goal using the Mifflin-St Jeor equation.

Calculation Method

Step 1 — BMR (Mifflin-St Jeor):
Male: 10×weight + 6.25×height − 5×age + 5
Female: 10×weight + 6.25×height − 5×age − 161
Step 2 — TDEE: BMR × Activity Multiplier
Step 3 — Calorie Target: TDEE × Goal Multiplier
Step 4 — Macros: Split calories by goal ratio (protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g)

How to Use This Calculator

  1. 1
    Enter Your Stats
    Provide your gender, age, height (cm), and current weight (kg) for an accurate BMR calculation.
  2. 2
    Choose Activity Level
    Select how active you are during a typical week. Be honest — overestimating leads to surplus calories.
  3. 3
    Set Your Goal
    Choose your primary goal: weight loss, maintenance, or muscle gain. Each goal uses a different calorie adjustment and macro ratio.
  4. 4
    Track Your Macros
    Use a food tracking app like MyFitnessPal to hit your daily protein, carb, and fat targets. Adjust after 2–4 weeks based on results.

Real-World Example

Male, 30 years, 175 cm, 80 kg, Moderately Active (×1.55), Goal: Lose Weight (−15%):

BMR = 10×80 + 6.25×175 − 5×30 + 5 = 1,904 cal
TDEE = 1,904 × 1.55 = 2,951 cal
Target = 2,951 × 0.85 = 2,508 cal
Protein (40%) = 2,508 × 0.40 / 4 = 251g
Carbs (35%) = 2,508 × 0.35 / 4 = 219g
Fat (25%) = 2,508 × 0.25 / 9 = 70g
'How do I track my macros?', 'answer' => 'Use a food tracking app such as MyFitnessPal, Cronometer, or Lose It!. Log every meal and snack using the barcode scanner or food database. Weigh food with a kitchen scale for accuracy. After 2–4 weeks, adjust targets based on actual progress — if weight is not moving, adjust calories by 100–200 per day.'], ['question' => 'Should I prioritise carbs or fat for energy?', 'answer' => 'Both carbohydrates and fat are effective energy sources. Carbs are the body\'s preferred fuel for high-intensity exercise (Zone 3–5). Fat is the primary fuel at rest and during low-intensity activity. For most people following a mixed diet, carbohydrates are prioritised around workouts and fat fills the remaining calorie budget. Neither is inherently superior — total calorie balance and protein intake matter most.'], ]" />

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