Understanding Macros & Nutrition
This Free Online Macro Calculator estimates your daily macronutrient needs using the validated Mifflin-St Jeor equation and activity factors. Macronutrients form the foundation of your nutrition:
Key Concepts
BMR (Basal Metabolic Rate): Calories burned at complete rest.
TDEE (Total Daily Energy Expenditure): BMR + activity calories.
Macronutrients: Protein (4 cal/g), Carbs (4 cal/g), Fats (9 cal/g).
How to Use Effectively
- Accurate Measurements: Use morning measurements for weight/height.
- Activity Level: Choose based on actual daily movement.
- Goal Setting: Select maintain/lose/gain based on 3-month targets.
- Ratio Selection: Match to your primary objective (muscle gain vs fat loss).
Macro Ratio Guide
Balanced: General wellness (40/30/30).
High Protein: Muscle growth/weight loss (30/40/30).
Low Carb: Moderate carb restriction (25/35/40).
Keto: Ketosis state for fat adaptation (5/25/70).
Athletic: Active lifestyles with performance focus (40/30/30).
Optimization Tips
• Adjust ratios gradually (5% changes weekly).
• Track intake using food scales for accuracy.
• Recalculate after 5% body weight changes.
• Combine with weekly progress photos/measurements.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is your baseline calorie needs at rest, TDEE includes activity expenditure.
How do I choose the right macro ratio?
Select based on your goals: Balanced for maintenance, High Protein for muscle building, Keto for fat loss, or Low Carb for moderate carb restriction.
Is this Free Online Macro Calculator accurate?
Yes, this calculator uses the Mifflin-St Jeor equation, which is widely accepted for estimating daily nutrition needs.
Can I use this calculator to plan my meals?
Absolutely! This Free Online Macro Calculator provides precise macronutrient needs to help you plan your meals effectively.
How often should I adjust my macros?
Typically every 4-6 weeks, or if you experience weight plateaus for 2+ weeks.
Does this account for fiber in carb counts?
Our calculator shows total carbs. For net carbs, subtract fiber (found on nutrition labels).
Can vegetarians/vegans use this tool?
Yes! Choose plant-based protein sources while maintaining your calculated macro ratios.
Why track macros instead of calories?
Macro tracking ensures proper nutrient balance while hitting calorie targets for better body composition results.