Food Macros Calculator
NEWDetermine your optimal daily calorie requirements and macronutrient breakdown for fat loss, maintenance, or muscle gain.
Total Daily Energy Intake
Macronutrient Target
How to use Food Macros Calculator
- Choose your preferred unit system (Metric or Imperial).
- Select your biological gender and enter your age.
- Input your weight and height.
- Select your activity level and fitness goal (Fat Loss, Maintenance, or Muscle Gain).
- Review your daily calorie target and macro targets (protein, fat, carbs) instantly.
What is Food Macros Calculator?
This food macros calculator uses the validated Harris-Benedict formula to estimate your Basal Metabolic Rate (BMR) and applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE). Based on your selected fitness goal, it adjusts your calorie target and computes a precise macronutrient breakdown.
The macronutrient targets are structured as follows: Protein is set at 2.0g per kilogram of body weight, Fat represents 25% of the total daily calorie target, and Carbohydrates cover the remaining calorie allocation. This is a standard and highly effective breakdown for active individuals seeking body recomposition.
FAQ
- What BMR formula is used?
- The calculator uses the Harris-Benedict BMR formula, adjusting dynamically based on gender, weight, height, and age.
- Why is protein fixed at 2.0g per kg?
- A protein target of 2.0g per kg of body weight is widely recommended by fitness and sports nutrition guidelines to maintain and build muscle mass while managing overall energy balance.
- Can I copy my results?
- Yes, use the 'Copy Results' button to copy your custom macronutrient target breakdown to your clipboard.
Related tools
Last updated: