BiteCheck calculators
Macro Calculator
Estimate daily calories and macro targets for carbs, protein, and fat based on your body stats, activity, and goals.
Your profile
Update your details to personalize calorie and macro targets.
Goal
Match maintenance calories for steady weight.
Macro ratio preset
Choose a preset or enter custom macro percentages.
How the macro calculator works
We start by estimating your Basal Metabolic Rate (BMR) with the Mifflin–St Jeor equation, which uses your age, height, weight, and sex. Next, we multiply BMR by your activity factor to estimate your Total Daily Energy Expenditure (TDEE). Finally, we adjust calories for your goal (maintain, lose, or gain) and split them into carbs, protein, and fat based on the macro ratio you choose.
Macro calories and grams
- Carbohydrates: 4 calories per gram.
- Protein: 4 calories per gram.
- Fat: 9 calories per gram.
Once we determine the calorie target for each macro, we divide by these values to show grams per day. If you prefer a higher protein or lower carb approach, select a preset or enter your own ratios.
Choosing a macro ratio
Balanced ratios are a reliable starting point for most diets. Low-carb ratios shift calories toward fat for satiety, while high-protein ratios support muscle retention and recovery. Pick the approach that matches your training and appetite, then adjust based on results over time.
Putting the results into action
- Use the goal calories as your daily intake target.
- Build meals that hit the macro grams shown for carbs, protein, and fat.
- Revisit your inputs every few weeks as your weight and activity change.
- Log meals in BiteCheck to track adherence and trends.
Macro calculator FAQ
How do you calculate calories for macros?
We estimate your BMR with the Mifflin–St Jeor equation, multiply by your activity factor to get TDEE, then adjust calories for your goal before splitting them into macro percentages.
What macro ratio should I choose?
Balanced works for most people. Low-carb favors higher fats, while high-protein supports muscle retention. Choose the ratio that fits your training and appetite.
Can I enter custom macro percentages?
Yes. Switch to the custom option and enter percentages that add up to 100%. The calculator will translate them into grams and calories.
Why do carbs and protein use 4 calories per gram?
Macros have set energy values: carbs and protein provide 4 calories per gram, while fat provides 9 calories per gram.
Are macro calculators accurate?
Formulas provide estimates, not medical advice. Use the results as a starting point and adjust based on progress and how you feel.
Should I track macros daily?
Tracking helps highlight patterns, but consistency matters most. Use BiteCheck to log meals and review trends over time.
Informational only, not medical advice. Consult a healthcare professional for personalized guidance.
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