Macro Calculator

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Macro Calculator: Macros, Daily Calorie Requirements, and How to calculate macros with the Calculator

What is the Importance of Macronutrients, and What are they?

Regarding health and fitness, Macros are essentials and are defined as complex chemical compounds. Humans intake these in large quantities to gain energy for normal functioning. Most efficiently, the macros are Protein, Carbs, and fats. Sometimes even air, water, sodium, calcium, and other substances. It is important to note that they are used along with the patent macros. These are needed in huge quantities by the human body. However, the MacroCalculator only Calculates the daily calories, i.e., macros such as proteins, carbs, and fats.

Even Micro-nutrients are another essential requirement of the human body. It includes all the vitamins and crucial minerals like Vitamin A, iron, zinc, copper, and iodine.

Macronutrients are needed in the proportion of grams by the human body. In contrast, Micronutrients are only needed in 100 Milligrams every day.

Macro Calculator

Sources of MacroNutrients

The essential sources are Proteins, Fats, and Carbs.

Let's understand the depth of Protein

Proteins are composed of amino acids, which are organic compounds. So proteins are a type of macronutrient. Amino Acids are crucial for the well-being of a person. Some amino can be only provided through food. These diets containing amino acids are called essential amino acids. They are present in the meat form of animals for humans to consume.

Although there are other sources of proteins, like plant-based proteins, they are in the form of legumes, seeds, and nuts. The other sources are dairy.

People in the fitness industry also consume some protein supplements. They are consumed to build muscle. Protein is the most crucial element of an individual's diet. But moderation is the key. Too much Protein can be unhealthy, and little Protein too can not be good for overall health. So one should healthily consume Protein and as much as required by the body. To understand how much Protein the Individual's body needs. The person can calculate it via the Macro Calculator and consume it.

Some healthy sources of Protein are

Soya, Nuts, Seeds, Fish, Meat, Milk, and Lean Beef

Unhealthy sources of Protein are

Fried Chicken, Sugar containing yogurts, and Various types of Cheese

The second Source is Carbohydrates

Carbs or Carbohydrates are simple compounds. They are classified as sugar, Fiber, and starch. Again here, sugar is the simple carb. Starch and Fiber are complex carbs. Carbohydrates are determined based on saccharides. So depending on the number of saccharides it contains, they are called monosaccharides, disaccharides are also called simple carbs., and Polysaccharides are called complex carbs

Glucose is a simple carb and one of the major factors to provide energy to humans. It is also present in animals and is the source of their energy. While polysaccharides are cellulose, they can't be utilized by organisms easily. Even for humans, it is not easy to metabolize polysaccharides. However, it does provide the body with crucial elements of dietary Fiber. Hence it helps to digest.

Remember, too many carbs in the sugar form are hazardous for the body. At the same time, complex carbs are from sources of vegetables, whole grains, and fruits. The ones with dietary Fiber are important and benefit the human body. Hence it is advised to consume complex carbs instead of simple carbs. It helps keep the body full and supply energy for a long period compared to simple carbs.

Fats are the last but most important factor of macro-nutrients

Fats comprise molecules of hydrogen and carbon. Some examples are cholesterol, phospholipids, and triglycerides.

Fats, in terms of fitness and nutrients, are referred to as an unhealthy source. Fats are important and necessary for the human body. Fats are energy-dense and efficient in storing energy sources.

The bonds of carbon atoms usually classify them. Regarding fitness, fats are classified as saturated, unsaturated, trans, poly, monounsaturated, and omega-3 fatty acids.

Saturated and trans fall under the unhealthy options. While monounsaturated, polyunsaturated, and Omega 3 fatty are healthy fats.

The general guidelines by the Dietary Source of America. It claims to avoid trans fat, if possible completely. It will limit 10 percent of calories consumption for each day. The saturated fats should be replaced with Omega Fatty acids 3 for good body functioning and helping with the body's nutrient balance.

Now that we know the MacroNutrients. Let's understand what the ideal Calorie intake is.

The crucial factor in determining the number of calories a human needs depends on various factors. The factors are height, weight, Age, and level of activity. It is required to maintain or lose fat.

The Calculator determines the Basal Metabolic Rate and the Resting Energy Expenditure. The BMR and RDEE are then multiplied by the person's activity level. It is used to get the approx number of calories each day.

The Mifflin-St Jeor Equation is used to determine the BMR value. The values needed are physical aspects like height and weight. At the same time, the Katch-McArdle equation is used to calculate the RDEE. In this, lean body mass is considered. The formula can be more accurate in people with lean bodies than in sedentary people.

Depending on the above factors for a normal individual, the daily requirement of calories is between 1600-2800. The calories recommended for men are a little higher. It can be between 2000-3000. But for women, the range is 1600-2400. Suppose the person is working out or has an increased activity level. The person requires more calories. It would be properly provided by the Calculator or consulting a dietician or nutrition expert.

Since Carbs, fats, and proteins are needed by the human body. The daily need for calories can be determined based on calorie needs as per the WHO.

Let's see how the calculation works and what values are considered to calculate the Macros

The Macro Calculator calculates in metric units and other units as well.

The Individual can enter Age


Height and Weight:

Select the Activity level for BMR:

(Exercise, No Exercise, Duration, and Days of Exercise. There are various options for Exercise types and intensity.)

The goal is the last and most important thing to add to the Calculator

If you want to maintain weight, you want to lose weight in a mild way per week. Extreme Weight Loss, or if the Individual wants to gain mild weight or in a powerful way.

After entering all these essential values, the Macro Calculator will calculate the daily calories the person needs. It will estimate the macros with the value. Required by the Individual to maintain or reach the weight loss /gain goal.


The human body consumes macro-nutrients Fats, Carbs, and Proteins daily. It is consumed in grams; a person's total calorie intake is between 1600 and 3000. Now if one is on a diet or fitness goal or even has to lose weight. The person can calculate the number of calories and especially macros by calculating the macros needed by the body to reach the fitness goal.

By accurately calculating your macros with our Macro Calculator, you can tailor your diet to meet your fitness goals and ensure optimal nutrition for a healthier lifestyle.


Q. How to Calculate the overall Calories to determine the Macro?

A. The Macro Calculator takes the Mifflin St. Jeor equation and BMR calculator to determine the calorie requirement of a person. Further, the person uses the Macro Calculator to calculate the macros per meal for fitness goals.

Q. What is a good macro ratio for weight loss or muscle gain?

A. The macros are dependent on the Total Energy Expenditure and the fitness goals. Depending on a person's physique, the Macro Calculator determines the Macro ratio after all the essential values are added to the Calculator.

Q. How to use a Macro Calculator for weight loss?

A. The Macro Calculator helps in understanding the Calorie intake of the body. The macros fulfill the Calorie requirement; hence the Calculator will give a proper range of how many calories or macros should be consumed by a person to lose weight or maintain it.

Q. How to consider a good ratio of Protein for everyday consumption?

A. The Protein requirement of a person depends on the Body Weight. It is consumed in moderate, high, or maximum amounts. But the requirement needs to be approved by a nutrition expert for the person. The requirement can be high and maximum due to activity level or health conditions.

Q. What Determines activity level as per the Macro Calculator?

A. The calorie consumption is dependent on the activity level of the person.