Contact Us
Have questions about macro calculations, need help using our tools, or want to share feedback? We're here to help you succeed on your nutrition journey.
Get in Touch
The fastest way to reach us is by email. We personally read and respond to every message.
- General questions: Be as specific as possible about what you'd like to know
- Bug reports: Include your browser, device type, and steps to reproduce the issue
- Feature requests: Describe the feature and how it would help you
- Calculation questions: Share your inputs (age, weight, height, activity level) if relevant
Response Time Expectations
We're a small, dedicated team committed to providing helpful responses. Here's what you can expect:
| Inquiry Type | Response Time | What Happens |
|---|---|---|
| General Questions | 24-48 hours | Personal response with guidance or links to relevant resources |
| Bug Reports | Within 24 hours | Acknowledgment and investigation; critical bugs fixed same day when possible |
| Feature Requests | 48-72 hours | Review and response; implemented features added to our roadmap |
| Partnership Inquiries | 3-5 business days | Evaluation and detailed response regarding collaboration opportunities |
| Media/Press | 24-48 hours | Direct response with requested information or interview scheduling |
Before You Contact Us: Self-Service Resources
Many common questions are already answered in our comprehensive guides. Save time by checking these resources first:
Getting Started with Macros
| Topic | Best Resource | What You'll Learn |
|---|---|---|
| What are macros? | Counting Macros for Beginners | Complete introduction to macronutrients and why they matter |
| How to calculate macros | How to Calculate Macros | Step-by-step guide to determining your ideal macro targets |
| Understanding macro ratios | Macro Ratio Explained | How to choose the right protein/carb/fat split for your goals |
| TDEE and calories | Calculate TDEE & Macros | Understanding Total Daily Energy Expenditure |
| How the calculator works | About Our Methodology | The science behind our calculations (Mifflin-St Jeor equation) |
Goal-Specific Guides
| Your Goal | Best Resource | Key Information |
|---|---|---|
| Lose weight | Macros for Weight Loss | Optimal deficit, protein needs, timeline expectations |
| Build muscle | Macros for Muscle Gain | Surplus recommendations, protein timing, training considerations |
| Follow keto | Keto Macro Calculator | Ketogenic ratios, carb limits, fat adaptation |
| Maintain weight | Maintenance Macros Guide | How to find and sustain your maintenance calories |
| Athletic performance | Macros for Athletes | Sport-specific needs, periodization, competition prep |
| Bodybuilding | Bodybuilding Macros | Bulking, cutting, contest prep strategies |
Special Populations
| Population | Best Resource | Special Considerations |
|---|---|---|
| Women | Macros for Women | Hormonal cycles, pregnancy considerations, female-specific needs |
| Seniors (50+) | Macros for Seniors | Age-related muscle loss, protein needs, metabolic changes |
| Vegetarians | Vegetarian Macro Guide | Plant-based protein sources, complete protein combinations |
| Vegans | Vegan Macros | 100% plant-based nutrition, B12, iron, and omega-3 considerations |
Frequently Asked Questions
Most questions we receive are already answered below. Check these first to get an instant answer.
Yes, the calculator is 100% free with no catch. There are no premium tiers, no account requirements, no paywalls, and no hidden fees. We don't sell your data or require registration. The site is maintained as an independent project by a small team passionate about evidence-based nutrition. We believe everyone deserves access to accurate nutrition tools regardless of their budget. Read more about our mission on our About page.
Our calculator uses the Mifflin-St Jeor equation, which a 2005 systematic review in the Journal of the American Dietetic Association found to be the most accurate predictive equation for resting metabolic rate. For most healthy adults, results are typically within 10% of laboratory-measured values. However, all calculator results are estimates and should be used as a starting point. Individual factors like genetics, medication, and metabolic adaptation can affect your actual needs. We recommend tracking your progress for 2-3 weeks and adjusting based on real-world outcomes. Our Free Calculator Guide explains how to fine-tune your results.
The most common source of error is activity level selection. Many people overestimate how active they are. If you have a desk job and exercise 3 times per week for about an hour, "Lightly Active" is usually more accurate than "Moderately Active." The activity multipliers compound significantly—choosing one level too high can add 300-500 calories to your target. If results still seem off after verifying your activity level, try the numbers for 2-3 weeks and adjust based on scale trends and energy levels. Our How to Calculate Macros guide has detailed advice on activity level selection with specific examples.
Different calculators use different underlying equations (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle), different activity multipliers, different default macro splits, and different rounding methods. Even minor differences can shift results by 50-200 calories. We use the Mifflin-St Jeor equation with standard physical activity level (PAL) multipliers based on WHO guidelines. We explain our exact methodology on the About page so you can verify every calculation step. The most important thing is picking one set of targets and following them consistently—all reputable calculators will get you in the right range.
Linking to our calculator is always welcome and requires no permission. Feel free to share the link with your audience, clients, or social media followers. Embedding or copying the calculator code, design, or content requires written permission from us. Please email us at info@macronutrientcalculator.org if you'd like to discuss embedding, white-label solutions, or licensing options for your website or app.
Any app that lets you set custom macro targets will work. The most popular options are MyFitnessPal (largest food database), Cronometer (best for micronutrient tracking), MacroFactor (AI-powered adjustments), and Lose It (user-friendly interface). Calculate your macros here, then enter those gram targets into your preferred app. Each app has different strengths, so choose based on your priorities. We have a detailed comparison with pros and cons in our Best Macro Tracking Apps review.
No, we are a free calculator tool and educational resource. We do not provide personalized coaching, custom meal plans, or individual dietary advice. For one-on-one guidance tailored to your specific health conditions, goals, and preferences, we recommend working with a registered dietitian (RD) or registered dietitian nutritionist (RDN). You can find a qualified professional through the Academy of Nutrition and Dietetics directory. For sports-specific nutrition, look for professionals certified through the International Society of Sports Nutrition (ISSN).
If you have diabetes, kidney disease, liver disease, thyroid disorders, eating disorders, are pregnant or nursing, have had bariatric surgery, or take medications that affect metabolism (such as steroids, thyroid medication, or insulin), you should consult a qualified healthcare provider or registered dietitian before following any calculator's recommendations. Our tool provides general estimates for healthy adults and is not a substitute for medical nutrition therapy. Your doctor or dietitian can adjust recommendations based on your specific medical needs, lab values, and medications.
We recommend recalculating every 10-15 pounds of weight change, or every 6-8 weeks during an active diet phase. As you lose weight, your body requires fewer calories, so your targets should decrease accordingly. Similarly, if you gain muscle or become more active, your needs increase. If your progress has stalled for more than 2 weeks despite consistent adherence, it may be time to recalculate and adjust. Our Maintenance Macros Guide and Reverse Dieting Guide explain when and how to adjust your targets.
Health and fitness professionals are welcome to use our calculator as a starting point for client assessments. Many personal trainers, nutrition coaches, and dietitians use our tool during consultations. However, professional nutrition guidance should always include individual clinical judgment, medical history review, consideration of medications and conditions, and ongoing monitoring. Our tool provides estimates, not clinical prescriptions. You're welcome to link to our calculator from your practice website or recommend it to clients as a self-service resource.
We take accuracy seriously and appreciate bug reports. Please email us at info@macronutrientcalculator.org with "Bug Report" in the subject line. Include your browser (Chrome, Safari, Firefox, Edge), device type (iPhone, Android, Windows PC, Mac), the exact inputs you used (weight, height, age, sex, activity level, goal), and the results you received. Screenshots are very helpful. If possible, compare to a manual calculation using the formulas on our About page. We triage all bug reports within 24 hours and typically resolve confirmed bugs the same week.
No. All calculations happen entirely in your browser using JavaScript. Your weight, height, age, and other inputs are never sent to our servers or stored in any database. We don't require registration, and we don't use cookies to track your inputs. The only data we collect is anonymous analytics (page views, general geographic region) to understand how people use the site. For full details, please see our Privacy Policy.
Understanding Our Calculator
To help you get the most accurate results, here's a quick overview of how our macronutrient calculator works:
The Science Behind the Calculations
Our calculator uses a three-step process based on established nutrition science:
Step 1: Calculate Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor equation, developed in 1990 and validated as the most accurate predictive equation for BMR in a 2005 systematic review. BMR represents the calories your body burns at complete rest—just to keep your organs functioning, blood circulating, and cells regenerating.
Step 2: Apply Activity Multiplier for TDEE
Your Total Daily Energy Expenditure (TDEE) equals BMR multiplied by a Physical Activity Level (PAL) factor. We use standard multipliers ranging from 1.2 (sedentary) to 1.9 (extremely active). This accounts for all daily movement including exercise, walking, fidgeting, and occupational activity.
Step 3: Distribute Calories into Macronutrients
Based on your goal (weight loss, muscle gain, maintenance, or keto), we apply evidence-based macro ratios. For example, weight loss emphasizes higher protein (40%) to preserve muscle mass, while keto prioritizes fat (70-75%) for ketosis. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories.
Activity Level Definitions
Choosing the right activity level is crucial for accurate results. Here's exactly what each level means:
| Activity Level | Multiplier | Description | Example Lifestyle |
|---|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job | Office worker who drives to work and watches TV in the evening |
| Lightly Active | 1.375 | Light exercise 1-3 days/week | Office worker who walks 30 min daily or does yoga twice a week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week | Regular gym-goer, 45-60 min sessions, 4 days per week |
| Very Active | 1.725 | Hard exercise 6-7 days/week | Daily intense training, athlete in serious training phase |
| Extremely Active | 1.9 | Very hard exercise + physical job | Construction worker who also trains daily, or professional athlete |
Pro tip: When in doubt, choose the lower activity level. It's easier to add calories if you're losing weight too fast than to remove them if you're not losing at all.
Common Calculation Scenarios
Here are examples of typical macro calculations for different goals:
| Scenario | Example Person | TDEE | Target Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Weight Loss (Moderate) | 35F, 5'5", 165 lbs, Lightly Active | 1,850 | 1,350 (-500) | 135g (40%) | 101g (30%) | 45g (30%) |
| Weight Loss (Aggressive) | 28M, 5'10", 210 lbs, Moderately Active | 2,650 | 1,900 (-750) | 190g (40%) | 143g (30%) | 63g (30%) |
| Muscle Gain (Lean Bulk) | 24M, 5'11", 170 lbs, Very Active | 2,800 | 3,100 (+300) | 186g (24%) | 388g (50%) | 86g (25%) |
| Maintenance | 42F, 5'6", 140 lbs, Moderately Active | 1,950 | 1,950 | 117g (24%) | 244g (50%) | 54g (25%) |
| Keto Weight Loss | 45M, 5'9", 195 lbs, Lightly Active | 2,200 | 1,700 (-500) | 128g (30%) | 21g (5%) | 124g (65%) |
| Athletic Performance | 22F, 5'7", 145 lbs, Extremely Active | 2,600 | 2,800 (+200) | 140g (20%) | 420g (60%) | 62g (20%) |
Note: These are illustrative examples. Use our macro calculator with your personal stats for accurate results.
Quick Reference: Macro Cheat Sheet
Save time with these quick answers to common macro questions:
| Question | Quick Answer | Learn More |
|---|---|---|
| What macro split for weight loss? | 40% protein, 30% carbs, 30% fat with 500 cal deficit | Weight Loss Guide |
| What macro split for muscle gain? | 25-30% protein, 45-50% carbs, 20-25% fat with 300-500 surplus | Muscle Gain Guide |
| How much protein per day? | 0.7-1.0g per pound bodyweight (higher for active/dieting) | Protein Guide |
| What is the keto ratio? | ~25% protein, ~5% carbs (~20-25g net), ~70% fat | Keto Guide |
| How to track macros? | Use a food tracking app (MyFitnessPal, Cronometer, MacroFactor) | App Comparison |
| When to recalculate? | Every 10-15 lbs weight change or every 6-8 weeks | Maintenance Guide |
| What's a calorie deficit? | Eating fewer calories than you burn (500 cal = ~1 lb/week loss) | Calorie Guide |
| What is TDEE? | Total Daily Energy Expenditure (BMR × activity multiplier) | TDEE Guide |
| High protein foods? | Chicken, fish, eggs, Greek yogurt, tofu, legumes, cottage cheese | Food Guide |
| Is IIFYM effective? | Yes, flexible dieting works as well as "clean eating" for results | IIFYM Guide |
Authoritative Nutrition Resources
For evidence-based nutrition information beyond what we cover, we recommend these trusted professional organizations and research resources:
Professional Organizations
- Academy of Nutrition and Dietetics (AND) — World's largest organization of food and nutrition professionals with a Find an Expert directory
- International Society of Sports Nutrition (ISSN) — Peer-reviewed position stands on protein, carbohydrates, fat, and supplementation
- American College of Sports Medicine (ACSM) — Exercise and nutrition position statements for active populations
- Precision Nutrition — Professional nutrition coaching certification and free evidence-based articles
Government & Research Resources
- National Institutes of Health (NIH) — Primary U.S. agency for biomedical and public health research
- NIH Office of Dietary Supplements — Comprehensive fact sheets on vitamins, minerals, and supplements
- Dietary Guidelines for Americans — Official U.S. government nutrition recommendations
- PubMed — National Library of Medicine's search engine for biomedical literature
- Examine.com — Independent analysis of nutrition and supplement research
- Harvard T.H. Chan School of Public Health — The Nutrition Source for evidence-based guidance
Connect With the Macro Community
Join communities of people who track macros and discuss nutrition science:
- r/macros — Active community for macro tracking questions and meal ideas
- r/nutrition — Evidence-based nutrition discussions
- r/loseit — Supportive weight loss community with 4M+ members
- r/gainit — Community for people looking to gain weight and build muscle
- r/Fitness — General fitness community with nutrition discussions
- r/keto — Dedicated ketogenic diet community
Ready to Calculate Your Macros?
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