Macro Calculator

Try this macro calculator to estimate the ideal macronutrient (protein, carbs, and fat) and calorie needs based on the given inputs.

Unit Type:

years
ft
in
cm
lb
kg
%

Result:

Balanced Low Fat Low Carb High Protein
Protein
(grams/day)
Carbs
(grams/day)
Fat
(grams/day)
Sugar
(grams/day)
Saturated Fat
(grams/day)
Food Energy
(Calories/day)

How to Use Macro Calculator?

  1. First, input your age and gender. The age value should be between 18 and 80.
  2. The tool provides two unit options to input height and weight. That is 'Metric' and 'Imperial'. Select the required one and input your height and weight.
  3. Choose your daily activity type and fitness goal.
  4. Select the BMR formula. Most commonly, the 'Mifflin St Jeor' formula is used to find the BMR. But you can change it if needed.
  5. When you choose the 'Katch-McArdle' formula, you need to input the percentage of body fat to get the results.
  6. Finally, click the 'Calculate' button.
  7. As a result, the tool displays the macronutrients and calorie intake chart associated with the given inputs.
  8. The chart includes a balanced, low-fat, low-carb, and high-protein diet plan.