Macro Nutrient Calculator

Step 1 - BMR: We calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating resting calorie burn. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

Step 2 - TDEE: Your BMR is multiplied by an activity factor (1.2 to 1.9) to estimate your Total Daily Energy Expenditure -- the total calories you burn each day including exercise.

Step 3 - Goal Adjustment: We apply a calorie deficit or surplus based on your goal. A 500-calorie daily deficit equals roughly 1 pound of fat loss per week (3,500 calories = ~1 lb of body fat).

Step 4 - Macro Split: Your target calories are divided into protein, carbs, and fat based on your chosen diet style. Protein and carbs have 4 calories per gram; fat has 9 calories per gram.

Protein (4 cal/g): Essential for muscle repair and growth. Most research recommends 0.7-1.0g per pound of bodyweight for active individuals, and up to 1.2g/lb when in a calorie deficit to preserve lean mass.

Carbohydrates (4 cal/g): Your body's preferred energy source, especially for high-intensity exercise. Carbs fuel workouts, support brain function, and replenish glycogen stores. Reducing carbs can help with fat loss but may impact training performance.

Fat (9 cal/g): Critical for hormone production, vitamin absorption, and cell health. Never go below 20% of total calories from fat, as this can disrupt hormonal balance. Healthy fats from avocado, nuts, olive oil, and fatty fish are ideal.

Choosing a diet style: "Balanced" works for most people. "High Protein" is ideal for muscle building or fat loss. "Low Carb" suits those who feel better with fewer carbs. "Keto" is a specialized approach that shifts your body to burning fat as its primary fuel source.