Macro Calculator
A macro calculator details your body's requirements for different macronutrients, such as protein, carbohydrates, fats, vitamins, fibers, etc. This data helps you to analyze your health conditions. If you take less than these amounts, you need to increase your diet to maintain good health. Similarly, this calculator is helpful for those who want to improve their weight or lose weight.
To use our macro calculator, you must input some parameters such as your weight, age, and activity level. Based on this data, our calculator recommends specific amounts of different macronutrients. You can follow these to attain a healthier lifestyle. For instance, someone aiming to build muscle might require higher protein and calorie intake, while someone focusing on fat loss might need to adjust their carbs and fats accordingly.
Results
Protein: N/A grams
Carbohydrates: N/A grams
Fats: N/A grams
Calories: N/A calories
How to Calculate Your Macro Nutrients?
A calculatorology macro calculator has a very user-friendly interface and can help your nutrition to meet your specific health goals. This tool asks for two key details: your kilogram weight and activity level. Based on these inputs, it calculates your daily requirements for protein, carbohydrates, fats, and overall calories.
- Input Weight: Enter your weight in kilograms. This is crucial for meeting your daily caloric and macronutrient needs.
- Select Activity Level: Choose your level of physical activity from the provided options (e.g., sedentary, lightly active, moderately active, very active). This helps adjust your calorie and macro recommendations based on how much exercise you get.
After entering your details, the calculator provides a comprehensive breakdown of your daily macronutrient needs: protein, carbohydrates, fats, and total caloric intake. These results are specific to your weight and activity level. These results help your health or fitness goals.
Example;
For example, Maria weighs 65 kg and exercises moderately. She wants to lose weight and knows how much diet she needs to follow. So, she uses the calculatrology macro calculator.
Weight: 65 kg
Exercise Level: Moderate
Solution
To calculate Maria's daily calorie needs, we can use a basic formula that factors in her weight and level of exercise. Moderate exercise is estimated to increase the calorie requirement by about 1.5 times the basal metabolic rate (BMR).
Step 01: Calculate Basal Metabolic Rate (BMR)
It means the total calories your body needs at rest to perform physiological functions.
For Women:
BMR is about 1400 calories per day based on her weight (65 kg)
Step 02: Calculate the TDEE(Total Daily Energy Expenditure)
For Moderately active:
TDEE = BMR x 1.55
TDEE = 1370.25 x 1.55 = 2123.88 calories / day
Protein: 30% of total calories = 122 grams
Fat: 30% of total calories = 54.02 grams
Carbohydrates: 40% of total calories = 162.39 grams
Step 04: Calculate Macronutrient Amounts
Step 05: Results
For a moderately active 65 kg woman(want to loose weight), the daily nutritional targets would be approximately:
- Calories: 1624 calories
- Protein: 122 grams
- Fat: 54 grams
- Carbohydrates: 162 grams
Weight Loss Tips | Weight Gain Tips |
Use vegetables, fruits, len proteins, and whole grains. | Increase the use of nuts, seeds, avocados, and whole grains. |
Do some physical activity atleast for 150 minutes daily. | Eat protein rich foods such as meat, eggs, legumes, and protein shakes. |
Drink plenty of water in aw day. | Have 5-6 meals in a day. |
Take a sleep for about 7-9 hours in a day. | Use healthy fats such as olive oil, coconut oil, and nut buttes. |