Calculate your daily macronutrient requirements
Our Macro Calculator helps you determine your daily macronutrient requirements based on your personal goals, activity level, and body composition. Macronutrients (proteins, carbohydrates, and fats) are the three main nutrients your body needs in large amounts to function properly and achieve your fitness goals.
Whether you're looking to lose weight, gain muscle, or maintain your current physique, understanding your macro needs is crucial for success. Our calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and adjusts it based on your activity level and goals.
Essential for muscle building, repair, and maintenance. Provides 4 calories per gram.
Primary energy source for your body and brain. Provides 4 calories per gram.
Important for hormone production and nutrient absorption. Provides 9 calories per gram.
Input your age, gender, weight, and height for accurate calculations.
Choose your activity level from sedentary to very active based on your weekly exercise routine.
Select whether you want to lose weight, maintain, or gain weight.
Click calculate to see your daily calorie needs and macro breakdown.
Use the results to plan your meals and track your daily nutrition intake.