Free toolsMacro calculator

Macro calculator

Calories and macros from a client’s own numbers. The same arithmetic as the calculator on every client’s nutrition tab in TrainerStack.

Mifflin-St Jeor for BMR, the standard activity multipliers, then a 20% deficit, maintenance, or a 10% surplus. Protein at 1.8 to 2 g per kg, fat at 25% of calories, carbs fill the rest.

Results

Fill in the form and the numbers appear here.

An estimate to adjust against results over two to three weeks. How TDEE works. Not medical advice.

How it works

BMR is estimated with Mifflin-St Jeor from weight, height, age and sex, then multiplied by an activity factor for maintenance calories. The goal takes 20% off for fat loss or adds 10% for muscle gain, with a floor so a deficit never goes too low. Protein is set per kilogram of bodyweight, fat at a quarter of calories, and carbohydrate fills what is left.

Inside TrainerStack the calculator also uses Katch-McArdle when a body-fat percentage is recorded, saves the targets on the client, and feeds them into a meal plan where each meal is fitted to the numbers by the gram.

Try it with a real client, free for 30 days