What Is My Daily Macro Calculator

Macronutrient 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:

TDEE:

Daily Calories (DC):

Protein (P):

Carbs (C):

Fat (F):

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1. What Is Daily Macro Calculator?

The Daily Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution (protein, carbs, and fat) based on your personal metrics 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)
\( DC \) — Daily calories
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your basal metabolic needs (BMR), then adjusts for activity level (TDEE), and finally distributes calories into optimal macronutrient ratios.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution is crucial for achieving fitness goals, whether for weight loss, muscle gain, or maintenance. It ensures you're getting the right balance of protein for muscle repair, carbohydrates 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 wear minimal clothing when measuring height.

5. Frequently Asked Questions (FAQ)

Q1: Why use this specific BMR formula?
A: This is the Mifflin-St Jeor Equation specifically for women, which is currently considered the most accurate for estimating BMR.

Q2: What are typical macronutrient ratios?
A: This calculator uses 25% protein, 55% carbs, and 20% fat as a balanced distribution, but ratios can be adjusted based on specific goals.

Q3: How should I determine my activity factor?
A: Choose sedentary if you have a desk job, lightly active if you exercise 1-3 times weekly, moderately active for 3-5 times, very active for 6-7 times, and extremely active if you have a physically demanding job plus daily exercise.

Q4: Should I eat exactly these macronutrient amounts?
A: These are estimates. Individual needs may vary based on metabolism, body composition, and specific health conditions.

Q5: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly (±5 kg) or your activity level changes substantially.