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1. Select the gender, and goal. Enter age and body fat.

2. Enter your height and weight in standard or metric unit.

3. Select meals per day, activity level, and protein level.

4. Hit the Calculate button to see the result.

What are Macros (IIFYM) or Macronutrients?

The Macros, also known as IIFYM (If It Fits Your Macros), is a type of dieting which is flexible and helps to lose or gain weight appropriately.

Using the Macro Calculator, you can calculate the number of calories, carbs, protein, and Fat required to reach your goal.

Whether you are willing to lose, maintain, or gain your weight, you can use the macros calculator to make a diet plan and follow-up to get your desire weight.

The Macronutrients is a helpful calculator to be in shape and remain fit; you need to calculate your macros and make a flexible dieting plan accordingly.

How to Calculate Macros?

Calculation of macros for flexible dieting is possible in two ways, manual and using an online macro calculator. Below are the methods of calculating in detail:

Manual Calculation of Macros

Step 1

Identify the needs of calories by a calorie calculator or using the following formula:


calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5


calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Step 2

Now, multiply your calories with the activity factor (by K-state research) which is given below:

Activity Level Duration of Exercise Factor
Sedentary Less than a day/week X1.2
Lightly Active 3 days/week X1.375
Moderately Active 6-7 days/week X1.5
Very Active 2 times a day (7 days/week) X1.725
Extra Active 2+ times a day (7 days/week)


Step 3

Now, calculate the number of macronutrients required for your health using the following criteria:


45-65% of calories


10-35% of the calories


20-35% of calories

Using the Macronutrient Calculator

The macros calculator can be used easily without any manual calculation. You need to enter the following information to find the necessary intakes:

  • Gender
  • Age
  • Goal (loss/maintain/gain)
  • Body Fat (If calculated)
  • Height
  • Weight
  • Meals Per Day
  • Activity Level

The tool will automatically find the number of calories, fats, proteins, and carbs required for a better diet by entering these details.

Benefits of calculating Macros

• Flexibility to diet

The foremost benefit of using the macro calculator is the flexible diet for achieving your goal. You get flexibility in selecting your favorite food to eat while maintaining your diet.
If you are on a diet and wish to have some optional food, then you can find the same calorie food with macro.
For example, if you don’t love Oats (a primary dietary product) then you can go for a sugary cereal because both have the same calories.

• Lose weight faster

Losing weight faster is relatively easy when utilizing an online tool for macro calculation. This is because the calculator will help you know how much diet you should have to reach your goal.
You can easily follow-up on the Macronutrients' requirements to intake and lose the weight with the same activity level.

• Helps planning better

If you are not aware of how many calories and other nutrients should be consumed, then how can you make a suitable diet plan?
Utilizing the intake information, you can easily make a proper diet plan through which you can lose or gain weight without much effort and time.