How to use the Macros Calculator
Build a daily calorie and macronutrient plan for maintenance, gradual loss, or gradual gain. It includes Maintain, Gradual loss, Gradual gain workflows, so choose the one that matches the values you actually know. Use it to understand an educational estimate and the inputs behind it, not as a diagnosis or treatment decision.
Step by step
- For the Macros example, select Maintain and enter weight, height, age, gender, activity, and the remaining settings listed in the worked example. Keep each value in the unit displayed beside its field.
- Review the selected Macros workflow and inputs, then read daily macro plan in the result panel.
- Change one Macros assumption at a time to compare scenarios. Use Reset to restore this tool's worked example values.
How the calculation works
Mifflin–St Jeor or Katch–McArdle BMR, activity expenditure, goal adjustment, and nutrient allocation.
Worked example
To reproduce the Macros worked example, reset the calculator. Select the Maintain workflow. Use weight 75 kg; height 175 cm; age 35 years; gender Male; activity 1.55 factor; bmr estimation formula Mifflin; carbohydrate share 45 %; protein per kg 1.6 g/kg; fat share 30 %. The result is daily macro plan of 2594 kcal/day. Mifflin–St Jeor BMR × activity with maintenance adjustment. Review the displayed units before comparing the result.
Understanding the result
The Macros reports daily macro plan. Use it to understand an educational estimate and the inputs behind it, not as a diagnosis or treatment decision. Educational estimate only; it cannot diagnose a condition or replace advice from a qualified health professional.
How to check the answer
Check the Macros estimate by confirming the units and supported ranges for weight, height, age. Compare daily macro plan with another published method or direct measurement when available, and ask a clinician before using it for a health decision.
Common questions
What does the Macros calculate?
Build a daily calorie and macronutrient plan for maintenance, gradual loss, or gradual gain.
Which inputs does the Macros example use?
The worked example uses weight, height, age, gender, activity, and the remaining settings listed in the worked example in the Maintain workflow. Other workflows can show different fields. Keep the chosen workflow and units with the result when comparing calculations.
Is the Macros result exact?
Educational estimate only; it cannot diagnose a condition or replace advice from a qualified health professional. Recheck weight, height, age and use daily macro plan only for a decision where that level of precision is appropriate.