Macronutrient Calculator

The Macronutrient Calculator estimates the amount of protein, carbohydrates, and fat a user may need each day to support their health and fitness goals. The calculation is based on factors such as age, gender, height, weight, activity level, and desired outcome (maintenance, weight loss, or weight gain).

The results provide a breakdown of daily calorie intake into recommended macronutrient ratios, helping users plan balanced meals tailored to their goals.

The following information will be collected from the user: 

• Biological gender
• Age
• Weight
• Height
• Activity level
• Weight goal

Calculations

To determine the amount of macro nutrients required based on the answers of the user, the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) need to be determined first: 

Basal Metabolic Rate (Men)

BMR = 66 + (6.23 * weight (lbs)) + (12.7 * height (inches)) - (6.8 * age (years))

Basal Metabolic Rate (Women)

BMR = 665 + (4.35 * weight(lbs)) + (4.7 * height (inches)) - (4.7 * age (years))

Total Daily Energy Expenditure

TDEE  = BMR * Activity level

The activity level multiplier is as follows: 

Macronutrient distribution

Based on the weight goal specified by the user, the following table of macronutrient composition will be used to calculate macronutrient needs:

Macronutrient calculation: 

Once the percentage of daily calories from each macronutrient is determined, convert these percentages to grams:

Calories from protein: 

Grams of protein = (TDEE * protein percentage) / 4 

Calories from carbohydrates: 

Grams of carbohydrates = (TDEE * carbohydrate percentage) / 4

Calories from fats: 

Grams of fats = (TDEE * fat percentage) / 9

Default Email Response: 

Once the user's macronutrient requirements have been computed and they have submitted their info, an email with the following copy will be sent out (universal to all weight goals): 

Macronutrients—protein, carbohydrates, and fats—are essential components of your diet that provide energy and support various bodily functions. The right balance of these nutrients can help you achieve your weight goals, whether it's losing, maintaining, or gaining weight. 

Protein is crucial for building and repairing tissues, and it helps keep you feeling full.

Carbohydrates are the body's primary energy source, fueling your daily activities and workouts.

Fats are important for hormone production and nutrient absorption, and they provide a concentrated source of energy.

By adjusting your macronutrient ratio, you can tailor your diet to support your specific weight goals. Whether you're aiming to lose weight, maintain your current weight, or gain weight, understanding and managing your macronutrient intake is key to success.

To edit the copies of each email response, please see our help article on creating a calculator and editing the email templates.