Macro Calculator

Macro Calculator
Please fill out the form correctly
Step 1: Calculate Your TDEE (daily calories required)


Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?

Your Stats:

Your BMR is:

calculated Calories/Day

Your TDEE is:

calculated Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss




Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
(4 calories per gram)
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
(9 calories per gram)
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
(4 calories per gram)
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
GRAMS per day280.3000 - 01121
GRAMS per meal93.4000 - 0374

How to Use Macro Calculator

Steps on how to calculate your Macro Nutrients:

Step 1: In order for you to start calculating your macro nutrient, it is important that you fill in the following information needed for the calculation. These include your:

  • Height
  • Weight
  • Gender
  • Personal Goal (lose weight, maintain weight, or gain weight)
  • Physical Activity (slightly active, moderately active, vigorously active, or strongly active)

Step 2: The first step in calculating your macronutrients is to determine your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). The macro calculator will give you an estimate or approximate results for your BMR and TDEE.

Step 3: First, let us calculate your BMR. Your Basal Metabolic Rate (BMR) measures how your body processes the nutrients when it is at rest.

Step 4: At this point, let us calculate your Total Daily Energy Expenditure (TDEE). In order to calculate your TDEE, all you need to do is to multiply your BMR by your general physical activity.

These multipliers are based on the Katch – McArdle formula:

  • 1.375 – slightly active
  • 1.55 – moderately active
  • 1.725 – vigorously active
  • 1.9 – strongly and highly active

Step 5: Choose your goal and select nutrition plan, here we suggest balanced nutrition plan.

Step 6: Finally check your Macronutrients stats based on input.

A body’s weight is constantly changing. The food that we eat and consume wholly affects how our bodies react to the food we take. The body’s reaction is reflected in the weight of a person. It is a dilemma to maintain, lose, or gain weight. As such, there is no overnight process guaranteed in maintaining, losing, or gaining weight.

Some of the diets exclude sweet and fatty. Basically, food that may fluctuate our weight. What if you can still maintain, lose, or gain weight without overeating or starving yourself? This can be answered using a macro calculator.

IIFYM and Macro Nutrients

IIFYM stands for “If It Fits Your Macros”. This is a new approach in maintaining, losing, or gaining weight. The inner workings of an IIFYM are that it allows you to eat and consume food that you want – with conscious limitations – without starving or battling your personal cravings for food. Here, IIFYM does not require a person to avoid food certain types of food such as food filled with sugar and fat.

Generally, macronutrients are composed of carbohydrates, proteins, and fats. Macronutrients stand by their etymological meaning where macros are derived from the Greek word macros which literally means large. Carbohydrates, proteins, and fats are classified as macronutrients because we primarily consume these nutrients in a large amount. These nutrients are able to sustain our bodies and needs and allow us to expend energy on a daily basis.

How do carbohydrates, fat, and proteins operate in the body

Carbohydrates are commonly found in rice, bread, and potatoes. These nutrients are converted into glucose which is needed by the body to work and expend energy.

  • Carbohydrates make up a large number of macronutrients as it also burns fuel inside the body needed to operate daily.
  • Fats are essential macronutrients as well. Fats are needed by the body since it is converted to the energy needed by the body to actively work daily. Good fats also help the body lose weight without stripping the body’s nutrients.
  • Proteins are also classified as macronutrients. These nutrients are essential in helping our bones and muscles to work and grind on a day-to-day basis. Commonly, proteins are found in pork, beef, and eggs.

3 Essential Macro Nutrients


This is one of the macronutrients needed to sustain our bodies. Carbohydrates are our source of fuel that powers up our bones and muscles. This nutrient is easily broken down in our bodies and gives us the energy to do some forms of active and physical activities. Commonly, carbohydrates are present in rice, bread, corn, and potatoes.


This is another essential macronutrient that our bodies need to be up and working on a daily basis. Proteins also make up our bones and muscles. It is a good source of nutrient that keeps your full and satiated for a long time, thus proteins are essential in losing weight. Proteins can be found in meats such as chicken, pork, and beef.


Fats are categorized as macronutrients. Good fats are an essential source of fuel for the body to expend energy and do physical activities that require force and effort. Fats are mainly used as a main part of the ketogenic diet. This diet allows a person to consume less than 50g of carbohydrates to let the fat ketones overtake the body’s nutrients.

Macro Calculator in Keto Diet

Keto diet or ketogenic diet involves consuming very high in fat food and very low in carbohydrates types of food. In this diet, you hugely replace your intake of food rich in carbohydrates with food that is rich in fatty content.

When you have done this, your body undergoes ketosis. Ketosis is the stage where your body burns the fat and turns it into ketones to fuel your body generally. Similarly, the keto diet is highly helpful in losing weight and lowering the body’s blood sugar level.

In measuring your macronutrients while adapting to the ketogenic diet, it is important to take note of the following ratios and percentages. For your carbohydrates intake, it is recommended to follow the 5 – 10%. While in the proteins macronutrient of your body, follow the 20 -25% and 70-80% in the fats nutrients.

A Keto Macro Nutrient Calculator, you need to measure your BMR, TDEE, and another factor to measure is your Resting Metabolic Rate or your RMR. Your RMR is calculated from the sum of your BMR and some of the sedentary activities you do at home such as sitting and watching TV.

Differences Between Macro and Micro Nutrients

It is essential to highlight that both macronutrients and micronutrients are important for the overall health and wellbeing of a person. As mentioned earlier, macronutrients are made up of proteins, carbohydrates, and fats that we largely consume on a day-to-day basis. On the other hand, micronutrients are hugely comprised of vitamins and minerals such as zinc, Vitamin C, and Vitamin B-6.

Also, macronutrients are measured in grams while micronutrients are calculated through milligrams. Both are integral in keeping the body work and exert energy on a daily basis.

Macro Calculator Frequently Asked Questions

What are the macronutrients?

Macronutrients are composed of carbohydrates, proteins, and fats. These are the three main groups of macronutrients. They are called macronutrients because these nutrients are largely consumed daily.

How does a macro calculator work?

A macro calculator works by measuring your BMR and TDEE. Before calculating, it is important to add your personal information such as your height, weight, personal goals, and the levels of your physical activity. A macro calculator lets you calculate the macronutrients you consume on a daily basis.

How to differentiate macronutrients from micronutrients?

Macronutrients include carbohydrates, fats, and proteins while micronutrients include vitamins and minerals that our bodies need to survive. Both are essential in keeping the body work and regulating the energy we expend on a daily basis. Macro and micronutrients both maintain the inner workings of our overall health and well being.

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