Macro Wizard - Determine Your Macros

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.