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THE MACRO CALCULATOR

The macro calculator is one of the easiest tools to use for anybody wanting to find out how many calories they need on a daily basis to lose weight, maintain, or to gain muscle.

it calculates your optimal macronutrient ratios based on your age, height, weight, gender, and activity level.

Activity level

Here is a breakdown of the exercise levels:

Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)

Light Activity: Spend a good part of the day on your feet (e.g. teacher, salesman)

Moderately Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)

Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)

Higher activity level has a direct correlation to having a higher daily calorie goal.

For example; if you can maintain your weight at 2,200 calories per day, then adding

vigorous daily exercise to this means you need more calories to maintain your weight.

The same rule applies even if your goal is to lose weight.

If you are sedentary and your goal is to lose weight, your calorie goal might be

(for example) 1,500 calories per day. If you decide to start exercising, the calculator will increase

your daily calorie goal to about 1,700 calories per day. This is because more energy is required

to fuel your workouts, and your metabolism is increased therefore calories should be higher.

How the macro ratios are calculated

THE FOLLOWING FORMULA IS USED:

1. Protein ratio is set at .825 grams per pound of bodyweight.

2. Fats are set at 25% of daily energy expenditure.

3. Carbohydrate grams come from the remainder.

Daily energy expenditure is calculated from your age, gender, height, weight, and exercise output.

Adjusting Protein

Try starting with the adjustment at the Normal level. If you lift weights

more than three times a week then set to the High level.

Setting protein Low adjusts the ration to .65 grams per pound

of bodyweight. High will set to 1 gram / lb. Higher protein levels may be beneficial

Meals per day

Click on meal numbers to split this into "per meal" basis.

The results show the amount of grams of macronutrient should be eaten each day. 

This varies based on your individual stats, but you can get a more specific amount of calorie burn by subtracting your sedentary calorie amount from the chosen exercise amount.

Goals

By default, the results are for maintaining weight. Select either

lose or gain if you are trying to lose fat or gain muscle.

If you are sedentary and your goal is to lose weight, your calorie goal might be

(for example) 1,500 calories per day. If you decide to start exercising, the calculator will increase

your daily calorie goal to about 1,700 calories per day. This is because more energy is required

to fuel your workouts, and your metabolism is increased therefore calories should be higher.

This varies based on your individual stats, but you can get a more specific amount of calorie burn by subtracting your sedentary calorie amount from the chosen exercise amount.

Now that we know our daily intake of calories and what are macros are, the next step would be to learn how to track your macros.

Scientific Reference

• Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247.
  URL http://www.ajcn.org/content/51/2/241.abstract