Macro (Nutrient) Calculator

Optimal Macronutrient Requirements

The daily calorie recommendation is customized on your age, gender, weight and height, based on the Mifflin-St Jeor BMR formulas.

• BMR (Females) = 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age (years) + 5
• BMR (Males) = 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age (years) - 161

The BMR is then indexed by activity level to retrieve the total daily energy expenditure (TDEE). The activity level options are:

• No or little exercise/sedentary;
• Easy exercise (2-3 times/week);
• Moderate exercise (4 times/week);
• Active exercise (5 times/week);
• Very active exercise (5 times intense/week);
• Day by day exercise;
• Day by day intense exercise/twice daily;
• Daily exercise and physical activity/job;

When it comes to choosing the macronutrient ratios, you can either choose from predefined diets or create your own percentages of proteins, carbohydrates and fats.

• Low Carb/High Protein Diet (50: 20: 30)
• Keto Diet (25: 5: 70)
• Vegan Diet (40: 30: 30)
• Custom

The TDEE provides the daily caloric needs which are then divided to the macronutrient percentages. To retrieve the grams of protein, carbs and fats, the following rules are applied:

• 1 gram of protein = 4 kcal;
• 1 gram of carbohydrate = 4 kcal;
• 1 gram of fat = 9 kcal.

You can also adjust the result by your weight target, whether you wish to maintain your current weight, lose some or gain muscle so that your calculation accounts for your target as well.

If you wish to lose weight, you can customize the calorie deficit. It is advisable not to go for more than 30% deficit, with an optimum value at 10-20 deficit.

If you want to gain muscle, you can customize the calorie excess percentage, for example to 5-10% excess.

It is important to differentiate between macronutrients and micronutrients. Macronutrients are chemical compounds the body requires for energy (in rather large quantities, for example in grams per day), these are carbohydrates, proteins and fats, along with water, air, calcium, sodium and others;

Micronutrients are also essential for body functions and consists of vitamins and minerals (usually required in mg per day), for example Vitamin D, A, B complex, iron, iodine or copper.

References

Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990; 51(2):241-247.

Grundy SM. The optimal ratio of fat-to-carbohydrate in the diet. Annu Rev Nutr. 1999; 19:325-341.

Solon-Biet SM, Mitchell SJ, de Cabo R, Raubenheimer D, Le Couteur DG, Simpson SJ. Macronutrients and caloric intake in health and longevity. J Endocrinol. 2015; 226(1):R17-28.

Carreiro AL, Dhillon J, Gordon S, Higgins KA, Jacobs AG, McArthur BM, Redan BW, Rivera RL, Schmidt LR, Mattes RD. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016; 36:73-103.

Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food Nutr Res. 2012; 56.