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FREE MACRO CALCULATOR

Updated: Aug 10, 2023


BMR Calculator and Macro nutrient calculator (Macronutrient Calculator)

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How to calculate macros with the Free Macronutrient calculator/ Calorie Calculator and reduce body fat/ body weight:


  1. Scroll down to the form titled "Macronutrient Calculator#".

  2. Enter your gender by selecting either "Male" or "Female" from the drop-down menu.

  3. Enter your height in either centimetres or feet/inches, depending on your preference.

  4. Enter your weight in either kilograms or pounds, depending on your preference.

  5. Enter your age in years.

  6. Select your activity level from the drop-down menu, based on how active you are on a daily basis.

  7. Select your goal from the drop-down menu, whether it's weight loss, weight gain, or weight maintenance.

  8. Click the "Calculate" button.

  9. The calories calculator will then generate the following information:

  • Daily calorie consumption: The number of calories you need to consume daily to achieve your selected goal.

  • Protein intake: The recommended amount of protein you should consume daily.

  • Fat intake: The recommended amount of fat you should consume daily.

  • Carb intake: The recommended amount of carbohydrates you should consume daily.

  • Weekly calorie consumption: The total number of calories you will consume in a week.

  1. To switch between metric and imperial units, select the desired unit from the height and weight drop-down menus.

  2. To enter new values, simply edit the input fields and click "Calculate" again.

  3. To reset the form and start over, simply refresh the webpage.

That's it! The macro calculator is a simple and easy-to-use tool for calculating your daily calorie and macronutrient needs, based on your individual goals and lifestyle.


What to do with your Macro Nutrition calculator results:


Once you have calculated your macros nutrient results from the calculator, it's important to use them in conjunction with your food and training routine to achieve your health and fitness goals. Here are some tips on how to best utilize your macro nutrient results:

  1. Adjust your calorie intake based on your training schedule. If you have more intense workouts on certain days, you may need to increase your calorie intake to fuel your body properly. On rest days, you may want to lower your calorie intake to avoid consuming excess calories.

  2. Use a food tracking app, such as MyFitnessPal, to monitor your calorie and macro nutrient intake. This will help you stay accountable and ensure you are sticking to your goals.

  3. Keep in mind that mental health is also an important factor in your overall health and fitness journey. Don't become too obsessive with tracking calories and macros, and allow yourself to enjoy your favourite foods in moderation.

  4. It's also important to listen to your body and adjust your macro nutrient intake as needed. If you're not seeing the results you want, you may need to adjust your calorie or macro nutrient intake accordingly.

Overall, the macro nutrient calculator is a great tool to help you achieve your health and fitness goals, but it's important to use it in conjunction with a healthy lifestyle and to listen to your body's needs.



 



The macro nutrient calculator offers three options for your goal:

weight loss, weight gain, and weight maintenance. Each option will calculate a different calorie intake and macro nutrient breakdown, tailored to your individual needs and goals. Here's a more detailed look at each option:


Weight loss/ Fat loss/ Weight Loss Calculator/ Macro calculator for losing weight:

This option is designed for those who want to lose weight. The calculator will reduce your total daily energy expenditure (TDEE) by 10-20%, depending on your activity level, to create a calorie deficit. The recommended macronutrient breakdown for weight loss is 40% carbohydrates, 40% protein, and 20% fat. This ratio is commonly recommended for weight loss because it allows for a moderate calorie deficit while still providing adequate protein for muscle maintenance and eat fewer calories so that you start losing fat from your overall body weight.


Weight gain/ Muscle Gain/ Weight Gain Calculator (Macro Calculator for muscle gain):

This option is designed for those who want to gain weight, specifically muscle mass. The calculator will add 500 calories to your TDEE to create a calorie surplus. The recommended macronutrient breakdown for weight gain is 40% carbohydrates, 30% protein, and 30% fat. This ratio is commonly recommended for muscle gain because it provides a balanced intake of all three macronutrients, with a slight emphasis on protein.


Weight maintenance:

This option is designed for those who want to maintain their current weight. The calculator will calculate your TDEE without any adjustments. The recommended macronutrient breakdown for weight maintenance is 40% carbohydrates, 30% protein, and 30% fat. This ratio is commonly recommended for weight maintenance because it provides a balanced intake of all three macronutrients, without any adjustments to calorie intake.

It's important to note that these options are simply guidelines, and you may need to adjust your calorie or macro nutrient intake based on your individual needs and goals. Additionally, it's important to combine your macro nutrient intake with a healthy diet and exercise routine to achieve the best results.



 


ONLINE PERSONAL TRAINING


An online personal trainer can be a valuable resource for those looking to improve their health and fitness. Here are a few ways that an online personal trainer can help:

  1. Customised workout plans: An online fitness coach can create a customised workout plan that is tailored to your individual goals, fitness level, and schedule. This can help ensure that you are doing exercises that are appropriate for your body and that you are making progress towards your goals.

  2. Nutrition coaching: In addition to workout plans, an online pt can also provide nutrition coaching and help you develop healthy eating habits. They can work with you to develop a meal plan that meets your macro nutrient needs and fits your lifestyle.

  3. Accountability: One of the most important benefits of working with an online trainer is accountability. They can help you stay on track with your goals, monitor your progress, and provide motivation and support when you need it.

  4. Flexibility: With an online personal trainer, you can work out from the comfort of your own home and on your own schedule. This can be especially helpful for those with busy lifestyles or who prefer to work out at home.

Overall, an online personal trainer can provide valuable guidance and support to help you reach your health and fitness goals. They can work with you to develop a customized plan that meets your needs and provide accountability and motivation to help you stay on track.

Click here for more details about online fitness trainer:



Also Check out my other Articles on Weight loss: Best Weight Loss Work Plan


Kind Regards

Andrew Mill

Online Personal Trainer & Blogger

BODY ARK

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