Macro Calculator for Macronutrients

Our Free 🆓 Macronutrient Calculator determines the basal metabolic rate and total daily expenditure using the Harris-Benedict formula.  From there, the calculator determines your macros (total calories, carbs, protein, and fat.)  To use the calculator, you just need to need to know your height, age, height, and exercise frequency.

Open The Macro Nutrient Calculator


Macro Nutrient Calculator

This is a live Preview of our Actual Macro Nutrient Calculator

Simple and Easy Macronutrient Calculator

  • The Spreadsheet is very simple to use, there are only five fields, and you cannot break the spreadsheet.  100% Macros for Dummies.
  • No complex equations to use, just enter gender, height, age, activity level, and weight.  The formulas do the rest.

There are three ways to calculate your ideal macronutrient amounts:

  1. using the formulas below,
  2. using our Macronutrient Calculator,
  3. using an Inbody 570.

The calculated Basal Metabolic Rate and the Total Daily Energy Expenditure are estimated and serve as a starting place for our nutrition coaching.  The numbers are set to a balance of fat loss and muscle gain, but you would make adjustments if your primary goal was weight loss only for example.

One tip for nonprofessionals who are attempting to lose weight on their own, we have found that 3-5 pounds per bi-week is the gold standard for how much to lose.  Increase that any higher, and your statistically probability for rebound weight gain, goes up considerably.  It’s better to be consistent with weight loss (your adrenal glands, liver, and kidneys will thank you.)

Macronutrient Formulas for the Macro Calculator

In order to determine your macros, we need to determine your basal metabolic rate.  We do that by leveraging the Harris-Benedict formula.

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

From there, we determine your Total Daily Expenditure by using the Activity Factor

TDEE = BMR x Activity Factor

What about the Ratios of Carbs, Protein, and Fat?

Once we know that TDEE, we can compute grams of Carbs, Protein, and Fat by utilizing the Zone/Precision Nutrition ratios:

Grams Carbs = (TDEE * 0.4)/4

Grams Protein = (TDEE * 0.3)/4

Grams Fat = (TDEE * 0.3)/9

The calculator is set to use the Zone Ratio and Precision Nutrition Ratio.  This is 40% carbs, 30% fat, and 30% protein.  If you need a different ratio just leave a comment, and we’ll email you that sheet.  You’ll see the Macronutrient Calculator determines both the grams and percent calories for you (plus displays the charts.)

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.