FREE MACRO CALCULATOR
Macro Calculator
How to Calculate Macros
Our free macro calculator takes a few details about you – such as your height, weight, sex, and activity level – and calculates how many calories you burn per day and gives you a recommended macronutrient breakdown for Proteins, Fats and Carbs based on the Schofield BMR Equation.
See below for more information
How to interpret your results?
Basal Metabolic Rate (BMR)
Basal Metabolic Rate (BMR) = the amount of energy your body needs to maintain its normal metabolic functions while at rest. This includes essential processes such as breathing, regulating body temperature (thermogenesis), and digestion. It is the minimum amount of energy you need per day.
Total Daily Energy Expenditure (TDEE)
Total Daily Energy Expenditure (TDEE) = the daily calorie intake needed to maintain current weight in a healthy, normal-weight individual based on their age, gender, weight, height, and level of physical activity. In children, as well as pregnant and lactating women, the EER also accounts for the energy required for growth or milk production, ensuring health and well-being.
Need some help with a tailored meal plan based on your results? Click the button below…
Why Count Macros Instead of Just Calories?
Great question! When you count macros, you’re still accounting for calories – but in a more balanced way. It ensures you're consuming the right nutrients in the right amounts to help you achieve your goals. For more details, check out the "What are Macros?" section below.
Why Use Our Macro Calculator?
Using our free macro calculator is the simplest way to determine how many calories and macros you should eat.
What are Macros
Macros is short for macronutrients, which are nutrients your body needs in large amounts. The three main macronutrients are protein, carbohydrates, and fats. If you've ever checked the nutrition label on food packaging, you'll see the breakdown of these macronutrients listed.
Each of the different macros is important for different reasons. To find out, keep reading…
Protein
Protein is the primary macronutrient for building muscle, as it provides the essential 'building blocks' for DNA, new muscle tissue and neurotransmitters (serotonin, dopamine, GABA etc) as well as many other things in the body. Typically, protein isn't used by the body for energy, as the body and brain prefer carbohydrates first, then fats.
When you're aiming to lose weight, protein plays a crucial role in helping you feel fuller for longer. It also aids in losing fat while preserving muscle mass, helping you achieve your desired physique. Research indicates that higher protein diets naturally reduce calorie intake, making it easier to lose weight and maintain it.
Fat
Fat has received a bad reputation over the years. Saturated fats were once blamed for heart disease, and the 80’s ushered in a low-fat craze where people avoided fat entirely.
The reality? Fat is essential. Most of our body’s major hormones rely on fat as their foundation, and every single cell in your body needs fat for its structure and function. However, it's important to be mindful of your fat intake since it is highly caloric, and the TYPES of fats being consumed- polyunsaturated and monounsaturated are good sources of omega 3 and are anti-inflammatory.
Carbohydrates
Carbohydrates play a crucial role when engaging in physical activity, especially during intense exercise.
This is why carbohydrate needs can vary significantly among individuals. If you aren't very active, you likely don't need many carbs. On the other hand, if you exercise a lot, you can consume more. Simple carbohydrates are brown down and absorbed rapidly in the body. This is good to consume pre workout for endurance and long workouts, or refuelling post exercise (white bread, pasta, english muffins, fruit, fruit juices to name a few). Whereas, complex carbohydrates are good to consume day to day around exercise, as they are broken down slower and hence, keep your blood sugar stable and help prevent diabetes (brown rice, legumes, quinoa, sweet potato etc).
PERSONALISED MEAL PLANS
Our Online Nutritionist Georgina can help build on your understanding of Macros and even create PERSONALISED meal plans that suit your needs.
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