Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with the Macro Calculator.Choose from formulas like Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle to get personalized calorie needs. Visit for accurate BMR calculations.

A macro calculator is a valuable tool that helps you determine the ideal amounts of macronutrients (proteins, carbohydrates, and fats) to consume daily based on your specific health and fitness goals. By inputting personal details like age, weight, height, gender, and activity level, you can receive personalized recommendations to support weight loss, muscle gain, or maintenance. Use the macro calculator at to optimize your diet and achieve your nutritional goals effectively.

How to Use the Macro Calculator

Step 1: Select Your Gender

  • Click on the “Male” or “Female” button to specify your gender.

Step 2: Choose the Formula

  • Use the dropdown menu to select the desired formula. The options available include “Mifflin-St Jeor,” “Harris-Benedict,” or “Katch-McArdle.”

Step 3: Enter Your Age

  • Input your age in the “Enter Age” field.

Step 4: Enter Your Height

  • Input your height in the “Enter Height” field. You can choose the unit (cm or in) from the dropdown menu next to the field.

Step 5: Enter Your Weight

  • Input your weight in the “Enter Weight” field. You can choose the unit (kg or lbs) from the dropdown menu next to the field.

Step 6: Select Your Activity Level

  • Use the dropdown menu to select your activity level. Options include “Sedentary,” “Light exercise 1-3 times/week,” “Moderate exercise 4-5 times/week,” “Hard exercise 6-7 times/week,” and “Very hard exercise or physical job.”

Step 7: Choose Your Goal

  • Use the dropdown menu to select your goal. Options include “Maintain weight,” “Lose weight,” and “Gain weight.”

Step 8: Calculate

  • Once all the necessary information is entered, the calculator will automatically display your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

What are Macros?

Macros, short for macronutrients, are the nutrients required by the body in large amounts to provide energy and support various bodily functions. The three main types of macronutrients are proteins, carbohydrates, and fats. Each macronutrient plays a unique and essential role in the body:

  1. Proteins:
    • Function: Proteins are the building blocks of the body. They are crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function.
    • Sources: Common sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
  2. Carbohydrates:
    • Function: Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which fuels cellular activities and physical performance.
    • Sources: Carbohydrates are found in fruits, vegetables, grains, legumes, and dairy products. They can be classified into simple carbohydrates (sugars) and complex carbohydrates (starches and fibers).
  3. Fats:
    • Function: Fats are essential for storing energy, protecting organs, insulating the body, and aiding in the absorption of fat-soluble vitamins (A, D, E, and K). They also play a role in cell membrane structure and hormone production.
    • Sources: Fats can be found in oils, butter, avocados, nuts, seeds, fatty fish, and dairy products. Fats are categorized into saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats.

Importance of Macronutrients:

  • Energy Provision: Macros are the primary source of energy for the body. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 calories.
  • Growth and Repair: Proteins support the growth and repair of tissues, making them essential for muscle development and recovery.
  • Metabolic Functions: Carbohydrates and fats play crucial roles in various metabolic processes, including energy production and hormone regulation.
  • Nutrient Absorption: Fats aid in the absorption of essential vitamins and minerals, supporting overall health and well-being.

Balancing Macros:

  • The balance of macronutrients in your diet can vary based on individual goals, such as weight loss, muscle gain, or maintenance.
  • Using tools like a macro calculator can help you determine the right balance of proteins, carbohydrates, and fats to meet your specific dietary needs and health objectives.

Factors Affecting Macro Calculator

Using a macro calculator is an effective way to determine your daily caloric needs and how much of each macronutrient (protein, carbohydrates, and fats) you should consume. Several factors influence the calculations and outcomes provided by a macro calculator:

1. Age:

  • As you age, your metabolic rate naturally decreases. This means older individuals may require fewer calories compared to younger people to maintain the same weight.

2. Gender:

  • Males typically have a higher basal metabolic rate (BMR) than females due to differences in muscle mass and hormonal balance. This influences their daily caloric needs.

3. Weight:

  • Your current weight significantly impacts your BMR. Heavier individuals generally have higher BMRs because more energy is required to maintain their body mass.

4. Height:

  • Taller individuals usually have higher BMRs because they have a larger body surface area, which requires more energy for maintenance.

5. Activity Level:

  • Your daily physical activity plays a crucial role in determining your total daily energy expenditure (TDEE). Activity levels are typically categorized as:
    • Sedentary: Little or no exercise.
    • Lightly Active: Light exercise or sports 1-3 days a week.
    • Moderately Active: Moderate exercise or sports 3-5 days a week.
    • Very Active: Hard exercise or sports 6-7 days a week.
    • Extra Active: Very hard exercise or a physically demanding job.

6. Body Composition:

  • Muscle tissue burns more calories at rest than fat tissue. Therefore, individuals with higher muscle mass will have higher BMRs and, consequently, higher caloric needs.

7. Goals:

  • Your specific health and fitness goals (e.g., weight loss, weight maintenance, or muscle gain) will affect the macro ratios and total caloric intake recommended by the calculator. For instance, those looking to gain muscle might have higher protein and calorie requirements.

8. Metabolic Rate:

  • Individual variations in metabolic rate, which can be influenced by genetics, health conditions, and lifestyle factors, also play a role in determining your daily caloric needs.

9. Health Conditions:

  • Certain health conditions, such as thyroid disorders, can impact your metabolism and caloric needs. It’s important to consider these when using a macro calculator.

Macronutrients in Common Foods

Food ItemServing SizeCaloriesProtein (g)Carbohydrates (g)Fat (g)
Chicken Breast3 oz (85 g)1402603
Salmon3 oz (85 g)17519010
Eggs1 large (50 g)70615
Almonds1 oz (28 g)1606614
Quinoa1 cup (185 g)2228394
Brown Rice1 cup (195 g)2155452
Broccoli1 cup (91 g)554110.5
Sweet Potato1 medium (130 g)1032240
Greek Yogurt1 cup (245 g)15010154
Apple1 medium (182 g)950.5250.3
Peanut Butter2 tbsp (32 g)1908616
Oats1 cup (81 g)30711555
Spinach1 cup (30 g)
Milk (Whole)1 cup (244 g)1508128
Cheese1 cup (226 g)2062869

How does a macro calculator work?

A macro calculator uses your personal information (age, gender, weight, height, and activity level) to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Based on these calculations and your goals, it provides a customized macronutrient distribution.

Why should I use a macro calculator?

Using a macro calculator can help you tailor your diet to meet your specific needs, ensuring that you get the right balance of macronutrients to support your health, fitness, and performance goals.

Are macro calculators accurate?

While macro calculators provide a good estimate based on the information provided, individual variations in metabolism and other factors can affect accuracy. It’s important to monitor your progress and adjust as necessary.

What are some common mistakes to avoid when using a macro calculator?

Common mistakes include not accurately measuring or estimating food portions, not updating macros as your weight or goals change, and not considering the quality of the food sources.

How can I track my macros easily?

You can track your macros using various apps and tools available, such as MyFitnessPal, Cronometer, or These tools can help you log your food intake and keep track of your macronutrient consumption.