Macro Calculator
Tailor your nutrition to your lifestyle.
0
kcal / day
Protein
0g
Carbs
0g
Fats
0g
💡 Tip: Hitting 0g protein is hard with food alone.
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ℹ️ How is this calculated?
1. BMR (Basal Metabolic Rate): We use the Mifflin-St Jeor equation, considered the gold standard for accuracy.
2. Activity Level: We multiply your BMR by an activity factor (1.2 to 1.725) to find your Total Daily Energy Expenditure (TDEE).
3. Goal Logic:
• Weight Loss: -500 kcal deficit (approx. 0.5kg loss/week).
• Muscle Gain: +300 kcal surplus (lean bulk).
4. The Math Behind Grams:
• Protein & Carbs provide 4 calories per gram.
• Fat is dense and provides 9 calories per gram.
(This is why Fat grams often look lower, even on high-fat diets!)