MTMasterTool

Macro Calculator

Estimate macro from your measurements.

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What this tool does

Estimate macro from your measurements. Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.

How to use the Macro Calculator

  1. Enter or select body weight in lb.
  2. Enter or select height in in.
  3. Enter or select age (years).
  4. Enter or select equation sex coefficient.
  5. Enter or select activity multiplier.
  6. Enter or select protein calorie allocation (%).
  7. Enter or select fat calorie allocation (%).
  8. Read the calculated result; change any measurement to compare alternatives.

Formula

Mifflin-St Jeor BMR=10×kg+6.25×cm−5×age+sex coefficient; TDEE=BMR×activity; protein/carb grams=kcal share/4; fat grams=kcal share/9
weight
Body weight (lb, before metric conversion)
height
Height (in, before metric conversion)
age
Age (years)
sex
Equation sex coefficient
activity
Activity multiplier
protein
Protein calorie allocation (%)
fat
Fat calorie allocation (%)

Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.

Worked example

For macro calculator, the following measurements illustrate the exact method: Body weight: 150; Height: 67; Age (years): 30; Equation sex coefficient: male; Activity multiplier: 1.55; Protein calorie allocation (%): 25; Fat calorie allocation (%): 30.

Inputs

  • Body weight150 lb
  • Height67 in
  • Age (years)30
  • Equation sex coefficientMale (+5)
  • Activity multiplier1.55
  • Protein calorie allocation (%)25
  • Fat calorie allocation (%)30

Result

  • Daily energy estimate (kcal)2,478.47
  • Protein grams154.9
  • Fat grams82.62
  • Carbohydrate grams278.83

Results explained

Daily energy estimate (kcal)
Daily energy estimate (kcal) from the formula above. Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.
Protein grams
Protein grams from the formula above. Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.
Fat grams
Fat grams from the formula above. Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.
Carbohydrate grams
Carbohydrate grams from the formula above. Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.

Frequently asked questions

Mifflin-St Jeor BMR=10×kg+6.25×cm−5×age+sex coefficient; TDEE=BMR×activity; protein/carb grams=kcal share/4; fat grams=kcal share/9

Adult equation only; not appropriate for children, pregnancy, illness or clinical nutrition without professional guidance.

No. These are general-information estimates, not diagnosis, treatment, fertility advice or exercise clearance. Consult a qualified health professional.

Individual physiology, measurement technique and health conditions may cause large differences from model estimates.

No. BAC estimates never establish that driving is safe or legal; do not drive after drinking.