Macro Nutrient Calculator
Determine your optimal caloric intake (TDEE) and break it down into precise grams of protein, carbs, and fats based on your body and goals.
Macro Calorie Ratios (%)
The Science Behind Macro Nutrient Tracking
**Macro nutrients** are the three main components of food that the body needs in large amounts: **Protein**, **Carbohydrates**, and **Fats**. Tracking them is a precise way to manage body composition, whether the goal is muscle gain or fat loss.
TDEE Calculation (Total Daily Energy Expenditure)
The calculator uses the established **Mifflin-St Jeor Equation** to estimate your **Basal Metabolic Rate (BMR)**, which is the calories you burn at rest. This BMR is then multiplied by your **Activity Level** multiplier to determine your TDEE (Maintenance Calories): $$ \text{BMR}_{\text{Male}} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} + 5 $$ $$ \text{BMR}_{\text{Female}} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} - 161 $$
Calorie-to-Gram Conversion:
The macro breakdown relies on the standard caloric content per gram:
- **Protein:** 4 calories per gram
- **Carbohydrates:** 4 calories per gram
- **Fats:** 9 calories per gram