Legacy Form-Based Macro Calculator

In health and fitness, macronutrients are the chemical compounds consumed in large quantities that provide bulk energy. They are carbohydrates, proteins, and fats.

Some definitions include water, air, calcium, sodium, chloride ions, and other substances required in large amounts by the body, but this calculator focuses on daily carbohydrate, protein, and fat needs.

Micronutrients are vitamins and minerals such as Vitamin A, copper, iron, and iodine. We need macronutrients in grams, while micronutrients are typically needed in under 100 milligrams per day.

Proteins are organic compounds of amino acids. Some amino acids are “essential,” meaning they must come from dietary protein.

Protein sources include animal foods (meat, dairy) and plant sources (beans, legumes, nuts, seeds). Supplements can help when building muscle, but moderation and quality still matter.

Soy, beans, nuts, fish, skinless poultry, lean beef, pork, low-fat dairy.

Fried meats, processed meats, high sugar yogurts, processed protein bars, many cheeses.

Carbs are sugars, starches, and fibers. Simple carbs (mono- and disaccharides) are fast energy, while complex carbs (oligo- and polysaccharides) provide steadier fuel.

Glucose is a key energy source. Fibrous carbs from vegetables, fruits, whole grains, and legumes support digestion. Excess sugar from processed foods can harm health.

Dietary fats include cholesterol, phospholipids, and triglycerides. They are energy dense, support hormones, and provide structural functions.

Saturated and trans fats are generally less healthy. Monounsaturated, polyunsaturated, and omega-3 fats are healthier choices.

Dietary guidelines recommend avoiding trans fats, limiting saturated fat to under 10% of daily calories, and replacing them with healthier unsaturated fats.

Daily calorie needs depend on height, weight, age, and activity level, plus whether you aim to maintain, lose, or gain weight.

This calculator uses the Mifflin-St Jeor equation for BMR and multiplies it by an activity factor. Katch-McArdle can be more accurate if lean mass is known.

Most adults require about 1,600–3,000 calories per day depending on sex and activity. More activity increases needs, while sedentary lifestyles require fewer calories.

Macro targets are calculated from calorie needs using widely adopted nutrition standards and guidance from professional institutions.