Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

Age	ages 18 - 80
Gender	male   female

Height	feet   inches
Weight	pounds

Height	cm
Weight	kg

Activity	Basal Metabolic Rate (BMR) Sedentary: little or no exercise Light: exercise 1-3 times/week Moderate: exercise 4-5 times/week Active: daily exercise or intense exercise 3-4 times/week Very Active: intense exercise 6-7 times/week Extra Active: very intense exercise daily, or physical job
Your Goal	Maintain weight Mild weight loss of 0.5 lb (0.25 kg) per week Weight loss of 1 lb (0.5 kg) per week Extreme weight loss of 2 lb (1 kg) per week Mild weight gain of 0.5 lb (0.25 kg) per week Weight gain of 1 lb (0.5 kg) per week Extreme weight gain of 2 lb (1 kg) per week
	+ Settings BMR estimation formula: Mifflin St Jeor Katch-McArdle   Body Fat:

• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.