Advanced Macro Calculator: Calculate your daily calories and macronutrient needs based on your body and activity level.
Gender
Units
Calories: kcal/day
Protein: g
Fat: g
Carbs: g
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About

This calculator estimates your total daily energy expenditure (TDEE) and macronutrients (protein, fat, carbs) based on your personal data and activity level.

How It Works

The calculator first computes your BMR using the Mifflin–St Jeor equation, then multiplies by your activity factor to determine TDEE. Macronutrients are allocated as: Protein 30%, Fat 25%, Carbs 45% (adjustable if needed).

Advice

These are estimates. Individual needs vary. Use results as a guideline and adjust based on progress, energy, and professional advice.

FAQs

Is this exact? No, it's an estimate.
Can I adjust macros? Yes, you can change percentages based on your diet plan.
Does activity factor matter? Yes, more active people need more calories.