How to Use

Step 1: Enter Your Body Statistics

Start by providing your basic body measurements:

• Age: Enter your age in years (18-100)
• Gender: Select male or female (affects BMR calculation)
• Height: Enter your height in centimeters or feet/inches
• Weight: Enter your current weight in kilograms or pounds
• Unit System: Choose between metric (kg/cm) or imperial (lbs/ft)

Step 2: Select Your Activity Level

Choose the activity level that best describes your lifestyle:

• Sedentary: Little or no exercise, desk job
• Lightly Active: Light exercise 1-3 days per week
• Moderately Active: Moderate exercise 3-5 days per week
• Very Active: Hard exercise 6-7 days per week
• Extremely Active: Very hard exercise, physical job, or training twice per day

Step 3: Choose Your Fitness Goal

Select the goal that aligns with your fitness objectives:

• Weight Loss: Create a caloric deficit to lose fat (500 calorie deficit)
• Maintenance: Maintain your current weight and body composition
• Muscle Gain: Create a caloric surplus to build muscle (500 calorie surplus)

Step 4: Select Calculation Formula

Choose the macronutrient distribution that fits your dietary preferences:

• Standard: Balanced macro split (30% protein, 40% carbs, 30% fats)
• Keto: Low-carb, high-fat approach (30% protein, 10% carbs, 60% fats)
• High Protein: Protein-focused for muscle building (40% protein, 30% carbs, 30% fats)

Step 5: View Your Results

After clicking "Calculate Macros", you'll receive:

• Daily Calorie Target: Your total daily energy expenditure adjusted for your goal
• Protein: Daily grams and calories from protein
• Carbohydrates: Daily grams and calories from carbs
• Fats: Daily grams and calories from fats
• BMR: Your Basal Metabolic Rate (calories burned at rest)
• TDEE: Your Total Daily Energy Expenditure

Step 6: Export or Share Results

Save your results for future reference:

• Export as PDF: Download a formatted PDF with your complete macro breakdown
• Share Link: Generate a shareable link to send to trainers or nutritionists
• Local Storage: Your preferences are automatically saved in your browser

Tips for Best Results

• Be honest about your activity level - overestimating can lead to weight gain
• Weigh yourself at the same time each day for consistency
• Adjust your macros every 4-6 weeks as your body composition changes
• Track your food intake to ensure you're meeting your macro targets
• Consult with a healthcare professional before making significant dietary changes

Understanding the Calculations

The calculator uses scientifically validated formulas:

• BMR: Calculated using the Mifflin-St Jeor equation
• TDEE: BMR multiplied by your activity level multiplier
• Macros: Distributed based on your selected formula and goal
• Calorie Adjustments: ±500 calories for weight loss/gain goals