Macro Calculator For Food Calories

Macro Calculation Formulas:

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

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):

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1. What is the Macro Calculator?

The Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), Daily Calories (DC), and macronutrient distribution (protein, carbs, fat) based on your weight, height, age, and activity level.

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)
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first estimates your basal metabolic rate (calories burned at rest), then adjusts for activity level to get your total daily energy expenditure, and finally distributes these calories into macronutrients.

3. Importance of Macro Calculation

Details: Understanding your macronutrient needs helps with weight management, muscle gain, fat loss, and overall health. Proper macro distribution ensures you get adequate protein for muscle maintenance, carbs for energy, and 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 wearing minimal clothing.

5. Frequently Asked Questions (FAQ)

Q1: Why use this specific BMR formula?
A: This is the Harris-Benedict Equation for women, which has been validated in numerous studies for estimating basal metabolic rate.

Q2: What are typical macro ratios?
A: This calculator uses 25% protein, 55% carbs, 20% fat as a balanced distribution. Athletes may adjust these ratios based on specific goals.

Q3: How accurate is the TDEE calculation?
A: It provides a good estimate, but individual variations exist. Monitor your weight changes and adjust calories accordingly.

Q4: Should I track macros exactly?
A: While precise tracking can be helpful, focus on hitting targets within ±10 grams for best results without stress.

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