CALCULATE YOUR MACROS
Calculate your own calorie and macronutrient intake using this calculator. Gaining or losing weight can be achieved through meeting calorie guidelines alone, while more specific goals require attention to macronutrients. In any case, vitamins, minerals, and other beneficial compounds are critical for long-term health. A healthy diet is one that is varied and rich in whole foods.
I recommend the Mifflin-St. Jeor formula, but feel free to use the Katch-McArdle or Cunningham formula if you know your percent body fat or the Harris-Benedict formula if you want to compare numbers.
Consider your activity during all waking hours when qualifying your lifestyle. For example, if I work a desk job and sit around for all hours except the 1 hour that I perform an intense workout, then I might want to select “lightly active.”
If you know your current caloric intake, select “add average calorie intake” to add some of that data.
You should see progress toward your goal within a few weeks after following appropriate calorie and macronutrient recommendations. If progress stalls or occurs too fast, you can adjust your intake by adding or subtracting calories as necessary.
This calculator provides a general recommendation and does not take into account your unique metabolism. If you would like more personalized macronutrient recommendations, or if you have any questions about how to use this calculator, email firstname.lastname@example.org.
Lastly, please consult a qualified health professional before using any calculator or following a new dietary approach.