Macro Calculator
Why Track Your Macros?
Macronutrients—protein, carbohydrates, and fats—are the building blocks of your diet. Unlike simple calorie counting, tracking macros ensures you’re fuelling your body with the right balance for your goals, whether that’s shedding fat, building muscle, or simply eating healthier.
How This Macro Calculator Works
Our calculator uses the Mifflin‑St Jeor equation, considered one of the most accurate for estimating Basal Metabolic Rate (BMR). It then multiplies your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE), and adjusts calories according to your goal. The final step splits those calories into grams of protein, carbs, and fat based on the percentages you choose.
Understanding Your Results
- BMR – calories your body needs at complete rest.
- TDEE – total daily calories including activity.
- Daily Calorie Goal – adjusted target for your goal (deficit, maintenance or surplus).
- Macro Grams – how many grams of each macronutrient to eat daily.
Tips for Using Your Macros
Protein: Aim for 0.7‑1g per pound of body weight to support muscle repair and satiety.
Carbs: Your main energy source. Choose whole grains, fruits and vegetables for steady energy.
Fats: Essential for hormone health. Include sources like avocado, nuts, and olive oil.
Note: This calculator provides estimates. For personalised nutrition advice, consult a registered dietitian.
