My Fitness Pal Macro Calculator

MFP Algorithm:

\[ Macros = \text{Based on TDEE and macronutrient distribution goals} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Goal:

Daily Calories:

Protein:

Carbohydrates:

Fat:

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1. What is the MFP Algorithm?

The My Fitness Pal (MFP) algorithm calculates your daily macronutrient needs based on your Total Daily Energy Expenditure (TDEE) and fitness goals. It provides personalized protein, carbohydrate, and fat targets to help you achieve your weight management objectives.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity multiplier to determine your TDEE:

\[ \text{For men: } BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) + 5 \] \[ \text{For women: } BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) - 161 \]

Then applies activity multipliers and goal adjustments to calculate your daily calorie needs and macronutrient distribution.

3. Importance of Macro Tracking

Details: Tracking macronutrients (protein, carbs, fat) helps ensure you're getting the right balance of nutrients for your fitness goals, whether that's weight loss, muscle gain, or maintenance.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your gender, activity level, and goal. The calculator will provide your recommended daily calorie intake and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: What's the best macro ratio for weight loss?
A: A balanced approach (40% carbs, 30% protein, 30% fat) works well for most people, but individual needs may vary.

Q2: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q3: Should I track net carbs or total carbs?
A: For most people, tracking total carbs is sufficient unless you're following a specific diet like keto.

Q4: What if I'm very active?
A: Select the appropriate activity level - very active individuals may need more carbohydrates to fuel their activity.

Q5: Can I adjust the macro ratios?
A: Yes, the calculator provides a standard ratio, but you can customize based on your preferences and dietary needs.