FlexibleEats - Flexible Eats

Macro Calculator

Enter your daily macros below. This tool is designed for individuals who have already determined their target macros and goals. Once you enter your values, you'll see a weekly plan where you can adjust your daily calorie distribution.

Proteins (g)

Carbs (g)

Fats (g)

Calories

Weekly Average

0 calories

Weekly Plan

Adjust your daily calories using the sliders. Lock days you want to keep fixed. Perfect for planning your week ahead!

Day

Protein

Carbs

Fat

Calories

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Determine My Macros BETA

Enter your personal details below to calculate your macronutrient targets. We use the Mifflin-St Jeor Equation, which is the most widely used and trusted formula for calculating daily calorie needs.

Basic Information

Height

Please select a unit of measurement

Please select a unit of measurement for height

Please enter a valid height between 100-250 cm

Weight

Please select a unit of measurement

Please select a unit of measurement for weight

Please enter a valid weight between 30-300 kg

Age

Please enter a valid age between 15-100

Sex

Please select your sex

Activity Level

Sedentary

Little or no exercise, desk job

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extra Active

Hard exercise & physical job or training twice per day

Goals & Preferences

Goal

Please select your goal

Carb Balance

Please select your carb preference

Your Daily Targets

Daily Calories

Protein

4 calories per gram

Carbs

4 calories per gram

Fats

9 calories per gram

Understanding Your Results

Your Input Values

Final Results

Explanation

BMR (Basal Metabolic Rate) The calories your body burns at rest	Mifflin-St Jeor Equation: (10 × 0 kg) + (6.25 × 0 cm) - (5 × 0 years) + 5 = 0 calories per day	This is your body's minimum energy requirement to maintain basic life functions like breathing, circulation, and cell production. Mifflin-St Jeor Equation: Men equation: `BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5` Women equation: `BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161`
TDEE (Total Daily Energy Expenditure) Your total daily calorie burn including activity	BMR × Activity Level Multiplier: 0 calories × 0 (your activity level) = 0 calories per day	This is your total daily calorie burn, including both your BMR and the calories burned through physical activity. Activity multipliers: Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), Extra Active (1.9)
Goal-Based Adjustment Calorie adjustment for your specific goal	TDEE + Goal Adjustment: 0 calories + 0 calories (goal) = 0 calories per day	Based on your goal, we adjust your calories: Weight Loss: -500 calories (1 lb/week) or -1000 calories (2 lbs/week) Maintenance: No adjustment Weight Gain: +500 calories
Macronutrient Split How your calories are divided into macros	Daily Calories × Macro Percentages: Protein 0% 0 calories 0g Carbs 0% 0 calories 0g Fats 0% 0 calories 0g	Your calories are divided into three macronutrients: Protein: 4 calories per gram Carbs: 4 calories per gram Fats: 9 calories per gram The percentages are based on your selected carb balance preference.