Health Calculator Pro - Macro Calculator

Calculate your daily macronutrient needs with integrated TDEE calculation. Get personalized protein, carbohydrate, and fat targets based on your fitness goals for optimal nutrition and body composition.

Calculate Your Macro Needs

Age (years)

Gender

Weight

Height

Activity Level

Sedentary

Little or no exercise

Light

1-3 days/week

Moderate

3-5 days/week

Active

6-7 days/week

Very Active

2x/day, intense

Fitness Goal

Body Fat Percentage (Optional - for more accurate protein calculation)

Leave blank if unknown - we'll use standard calculations

Macro Distribution Guide

Protein (4 cal/g)

Essential for muscle maintenance and growth. Higher protein during weight loss helps preserve muscle mass.

Carbohydrates (4 cal/g)

Primary energy source for workouts and brain function. Adjust based on activity level and goals.

Fat (9 cal/g)

Essential for hormone production and nutrient absorption. Don't go below 20% of total calories.

Goal-Based Ratios

Weight Loss

High protein (30-35%), Moderate carbs (25-30%), Moderate fat (35-40%)

Maintenance

Balanced protein (25-30%), Carbs (40-45%), Fat (25-30%)

Muscle Gain

High protein (25-30%), High carbs (45-50%), Moderate fat (20-25%)