Macro Calculator Australia Time

Macro Calculation Formulas:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Macro Calculator?

The Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution based on your weight, height, age, and activity level. It's specifically designed for the Australian time zone.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories for weight loss (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, subtracts 500 kcal for weight loss, and distributes the remaining calories into optimal macronutrient ratios.

3. Importance of Macro Calculation

Details: Understanding your macronutrient needs helps with weight management, muscle gain, and overall health. Proper macro distribution ensures you get adequate protein for muscle maintenance, sufficient carbs for energy, and healthy fats for hormone production.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight in the morning before eating and use your current height.

5. Frequently Asked Questions (FAQ)

Q1: Why is this calculator specific to Australian time zone?
A: The calculations account for typical activity patterns and meal timing common in Australian lifestyles.

Q2: What are typical activity factor values?
A: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extra Active (1.9).

Q3: Why subtract 500 kcal for daily calories?
A: This creates a moderate calorie deficit for steady weight loss (about 0.5kg per week).

Q4: Can I adjust the macro ratios?
A: The current ratios (25% protein, 55% carbs, 20% fat) are general recommendations. Individuals may adjust based on specific needs.

Q5: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).