Macro Calculator

Language
Explanations
Unit system

85
255

34
136

0
510

How the maths works

1

BMR = 10·weightkg + 6.25·heightcm − 5·age + s

2

TDEE = BMR × PAL (1.2 – 1.9)

3

deficit = pace%BW/wk × weight × 7700 ÷ 7 capped at 25% of TDEE

4

protein = 1.0 – 3.0 g × reference weightkg default 2.0

5

fat = 0.4 – 1.6 g × reference weightkg default 0.8 · warning below 0.6

6

calories = protein×4 + carbs×4 + fat×9 derived, not fixed

Open science, open source

References

  1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. doi:10.1093/ajcn/51.2.241
  2. Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789. doi:10.1016/j.jada.2005.02.005
  3. FAO/WHO/UNU. Human energy requirements: report of a Joint FAO/WHO/UNU Expert Consultation. Rome; 2001. fao.org/3/y5686e
  4. Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958;6(5):542–546. doi:10.1093/ajcn/6.5.542
  5. Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573–576. doi:10.1038/sj.ijo.0803720
  6. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97–104. doi:10.1123/ijsnem.21.2.97
  7. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
  8. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. doi:10.1186/1550-2783-11-20
  9. Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738–746. doi:10.3945/ajcn.115.119339
  10. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
  11. Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. doi:10.1186/1743-7075-1-5
  12. Whittaker J, Wu K. Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021;210:105878. doi:10.1016/j.jsbmb.2021.105878
  13. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(sup1):S17–S27. doi:10.1080/02640414.2011.585473
  14. Klaver M, de Blok CJM, Wiepjes CM, et al. Changes in regional body fat, lean body mass and body shape in trans persons using cross-sex hormonal therapy: results from a multicenter prospective study. Eur J Endocrinol. 2018;178(2):163–171. doi:10.1530/EJE-17-0496
  15. Spanos C, Bretherton I, Zajac JD, Cheung AS. Effects of gender-affirming hormone therapy on insulin resistance and body composition in transgender individuals: a systematic review. World J Diabetes. 2020;11(3):66–77. doi:10.4239/wjd.v11.i3.66