Categories
health and fitness

Free Macronutrient Calculator

Knowing how many calories, and particularly macronutrients, to consume each day can make reaching your fitness goals much more obtainable. To make things easier for you we built a free macronutrient calculator so you can quickly calculate your ideal daily calories, protein, and fat based on your goals.


Knowing how many calories, and particularly macronutrients, to consume each day can make reaching your fitness goals much more obtainable. To make things easier for you we built a free macronutrient calculator so you can quickly calculate your ideal daily calories, protein, and fat based on your goals.

Note: All macro numbers are shown in grams.

Curious to know how we came to these calculations? Here is a breakdown of each one for your convenience:

Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) is the average amount of calories your body utilizes each day even if you are sitting still. So the calories your body needs to do things like, oh I don’t know, breath or pump blood, etc. You can fairly accurately estimate your BMR with your gender, weight, height, and age.

There are many different formulas for estimating your BMR, but we used what is called the Mifflin-St Jeor variant, which produces very accurate results on par with other equations, but doesn’t require much math or your body fat percentage.

Male Calculation: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) + 5

Female Calculation: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) – 161

Total Daily Energy Expenditure (TDEE)

Total daily energy expenditure (TDEE) is the amount of calories your body burns each day. You can pretty accurately estimate your TDEE by using your weight, height, age, and activity level. Once you know your TDEE, you can use this number to determine how many calories you should eat every day to lose, gain, or maintain your weight.

TDEE is usually determined by first calculating your Basal Metabolic Rate (BMR), which is how many calories you burn at rest. Then, calories burned from your activity and digesting food are added to produce your TDEE.

TDEE Calculation: BMR x your weekly activity factor*

*These are the activity factors we use:

  • None (little to no exercise per week) = 1.15
  • A little (1 – 3 hours of exercise per week) = 1.2
  • A moderate amount (4 – 6 hours of exercise per week)  = 1.4
  • A lot (7 – 9 hours of exercise per week) = 1.6
  • I am insane (10+ hours of exercise per week) = 1.8

Example: If you chose “None (little to no exercise per week)” the TDEE equation would be BMR x 1.15.

Daily Calories

To lose weight, you need to eat fewer calories than you burn. To gain weight, you need to consume more than you burn. Thus, we need to know how many calories you burn (your TDEE) and what your goal is (lose, gain or maintain).

Calorie Calculation: TDEE x your goal factor*

*These are the goal factors we use:

  • Lose weight (“cut”) = 0.8 (eat 20% less of your TDEE)
  • Build lean muscle mass (“bulk”) = 1.10 (eat 10% more than your TDEE)
  • Stay at current weight (“maintain”) = 1 (eat same as your TDEE)

Example: If you chose “Lose weight (cut)” the calorie equation would be TDEE x 0.8 and you would be eating 20% less of your TDEE per day.

Protein, Carbs, and Fat (Macronutrients)

macronutrient (“macro”) is a nutrient that your body needs in order to survive. There are three main macronutrients: protein, carbs, and fat. The general rule is that if you want to gain lean muscle, lose fat, and get strong, you generally would want to follow a high-protein, moderate- to high-carb, moderate- to low-fat diet. Becuase we each have differing goals, we calculate the percentage of each of these macronutrients based on which goal you selected. So if you want to gain lean muscle, you will need to consume a higher percentage of carbohydrates and if you want to lose weight, we use a lower percentage of your total calories for carbs.

Macronutrient Calculation: Daily Calories x % for each macronutrient based on your goal*

*These are the percentage breakdowns for each goal:

  • Lose weight (“cut”) = 40% Protein, 40% Carbs, 20% Fat
  • Build lean muscle mass (“bulk”) = 25% Protein, 55% Carbs, 30% Fat
  • Stay at current weight (“maintain”) = 30% Protein, 45% Carbs, 25% Fat

Once you have the percentage calculated for each macro based on your goal you can then divide that number by the calorie per grams. Both Protein and Carbs are 4 calories per gram, while fat is 9 calories per gram.

Example: If you chose “Lose weight (cut)” the macro equations would be:

  • Protein = Daily Calories x (.4/4)
  • Carbs = Daily Calories x (.4/4)
  • Fat = Daily Calories x (.2/9)

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This GrowthHack was contributed by Keegan
This GrowthHack was contributed by Keegan

Keegan is a Senior AI Project Manager and a personal growth and development advocate. Give him a follow!


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