Macro Calculator

This macronutrients calculator takes your gender, age, weight, height and physical activity level and calculates your daily calorie needs in kcal/day along with the macro nutrients you need to intake in grams to maintain or lose or gain your weight.

This macronutrients and weight loss goal calculator is based on the Mifflin St Jeor Basal Metabolic Rate (BMR) Equation.

Using the macro calculator

1. Select your Gender.
2. Enter your Age.
3. Enter your Height either in centimeters or in feet.
4. Enter your Current Weight either in kilogram (kg) or in pounds (lb.).
5. Select your Activity Factor.
6. Then choose your Weight Goal. If you choose to lose or gain weight and fill in the required fileds like target weight and target date or per week target weight.
7. Finally, press the Calculate Macro button. The daily energy and macro nutrients requirement will be calculated and the result will be displayed in the box below the button.

Conditions And Limitations

1. It is dangerous to reduce the calorie intake below 1200 calories/day for women and 1500 calories/day for men. So, this calculator won't allow the calorie loss below this limit
2. Recommended weight loss per week is ½ lb to 2 lb (approximately ¼ Kg to 1 Kg)
3. This weight loss calculation is just an estimate to give you an idea, for accurate weight loss goals based on your physical or health condition, contact a professional health advisor.
4. The macronutrients considered in this calculator and the percentage of each of them are:
   • Carbohydrates: 45%
   • Proteins: 35%
   • Fats: 20%

The nutrients required for human being is classified into macronutrients and micronutrients. Macronutrients are the essential chemical elements that we consume in largest quantities mostly in grams or ounce. Some examples of macronutrients are carbohydrates, proteins, fats, water and fiber. On the other hand, micronutrients are the essential elements required by human body which are needed in small quantities. Some examples of micronutrients are vitamins and dietary minerals.

There are 3 primary form of macronutrients which are consumed by us for getting energy. They are carbohydrates, proteins and fats. The other forms of macronutrients are water, fiber and antioxidants.

According to the Institution of Medicine of The National Academies, the acceptable macronutrient distribution ranges otherwise called as AMDR are:

• Carbohydrates: 45% to 65%
• Proteins: 20% to 35%
• Fats: 10% to 35%

From the recommended distribution range, you can choose your diet with a macro distribution of your choice. For example, if you like to have more carb, then choose a diet with 65% of carbs, 25% protein and 10% of fat.

Here, this macro calculator uses the nutrient distribution as 45% of carbs, 35% protein and 20% of fats.

• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids by Food and Nutrition Board or The National Academies of Sciences, Engineering, and Medicine.