Macro Calculator
Macro Calculator
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What is a Macro Calculator?
A Macro Calculator is a digital tool designed to help you determine exactly how many grams of Proteins, Carbohydrates, and Fats (collectively known as macronutrients) you should consume daily to reach your specific fitness goals. Unlike a basic calorie counter, a macro calculator focuses on the source of your energy, ensuring your body gets the right balance of fuel to build muscle, lose fat, or maintain weight.
How to Use the Macro Calculator
Achieving your fitness goals starts with knowing your numbers. Here is how this tool works:
1. Input Your Data
Enter your Age, Gender, Height, and Weight. These factors determine your Basal Metabolic Rate (BMR)—the calories your body burns at rest.
2. Define Your Activity
Select how often you move. We use the Mifflin-St Jeor Equation to calculate your Total Daily Energy Expenditure (TDEE) based on your lifestyle (Sedentary to High Activity).
3. Get Your Macro Breakdown
The calculator splits your total calories into three vital nutrients:
Protein (30%): For muscle repair and recovery.
Carbs (40%): For energy and fuel.
Fats (30%): For hormonal health and brain function.
4. Follow & Refine
Use these daily targets as your guide. Track your results for 2 weeks and adjust if necessary to stay on track with your goals.
Disclaimer: This calculator provides estimated values for educational purposes only; please consult a professional healthcare provider before starting any new diet or exercise plan.