Macro Calculator

Calorie calculators are only an estimate. A nutritionist or dietician can give you a more accurate calculation of your BMR (Basal Metabolic Rate) based upon your specific body fat content. They can also recommend the best macro ratio for your activity level and fitness goal.

A great starting point is with generalized information that can get you very close to your ideal calorie range and macro ratio. More exact numbers can be calculated but most ways are cumbersome and costly. These estimations are perfectly sound for those that are starting a health journey and need a helping hand.

Please email us directly at if you have your body fat percentage or if you would like more help getting your body fat percentage, or nutrient ratios.

We are using Mifflin equation to determine your BMR without your body fat percentage.


Your gender determines the formula that is used. Generalizations for metabolism and testosterone levels are some of the factors lead to inaccuracy with BMR formulas.


A gender must be selected


Your metabolism decreases with age so a person requires less calories per day as a result.


Age is required and must be only numbers


Height is one of the body metrics used by the formula to calculate your calorie intake.


Feet and Inches are required


Weight is one of the body metrics used by the formula to calculate your calorie intake.


Weight is required

Primary Goal

The macro amounts are determined by goal and activity level. A balanced diet of macronutrients is 35% carbohydrates, 35% protein, and 30% fat. Research has shown that modifying the macro ratio for higher carbohydrates and protein will help an individual lose weight. The change in percentage for protein and carbs is determined by your exercise amount. For example, someone trying to lose weight with a sedentary lifestyle should favor healthy fats (avocado, nuts, etc) over carbohydrates.

The macronutrients ratios (before exercise activity) are:

  • Carbs Protein Fat
  • Weight Lost: 30% 50% 20%
  • Gain Muscle: 45% 45% 10%
  • Maintain: 35% 35% 30%


An goal selection is required


Your exercise activity level provides a multiplier that is used in conjunction with the BMR to give you the total calories range that your body which try to intake per day.


An exercise selection is required

Your Estimates