Macro Nutrient Ratio Calculator

Calculate your daily macro ratios (protein/carbs/fat) and calorie split based on goal, body stats, activity level, and diet type for optimal nutrition.

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Helps users dial in macros without guesswork for body recomposition.

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We ask for primary fitness goal, body type/composition, activity level, diet preference, age group, gender, and current weight because these determine TDEE, macro splits (e.g., 40/40/20 for muscle gain), and calorie needs. These inputs ensure nutrition supports training. Limitation: the tool uses Harris-Benedict estimates and may not reflect exact metabolic rate; track body measurements and adjust based on real progress, not scale weight alone.

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Daily Macros and Calories Calculation

1. BMR Calculation

The Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic physiological functions. We will use the Harris-Benedict Equation for males:

Harris-Benedict Equation for Males:

[ BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (5.677 \times \text{age in years}) ]

Assumptions:

• Weight: 75 kg (approx. mid-range for 150-200 lbs)
• Height: 180 cm (approx. 5'11")
• Age: 24 years

Calculation:

1. Weight in kg = 75 kg
2. Height in cm = 180 cm
3. Age = 24 years

[ BMR = 88.362 + (13.397 \times 75) + (4.799 \times 180) - (5.677 \times 24) ] [ BMR = 88.362 + 1004.775 + 863.82 - 136.248 ] [ BMR \approx 1820.709 \text{ calories/day} ]

2. Activity Multiplier

Since you are very active (working out 5 times a week), we’ll use an activity multiplier of 1.55.

Total Daily Energy Expenditure (TDEE):

[ TDEE = BMR \times \text{Activity Multiplier} ] [ TDEE = 1820.709 \times 1.55 ] [ TDEE \approx 2822.1 \text{ calories/day} ]

3. Macro Ratios

For muscle building with a high protein, low carb approach, we will use the following macro ratio:

• Protein: 40%
• Fats: 40%
• Carbohydrates: 20%

Total Caloric Breakdown:

1. Protein: 40% of 2822 calories = 1128.4 calories
2. Fats: 40% of 2822 calories = 1128.4 calories
3. Carbohydrates: 20% of 2822 calories = 564.4 calories

Grams of Each Macro:

• Protein: 1 gram = 4 calories [ \text{Protein grams} = \frac{1128.4}{4} \approx 282.1 \text{ grams} ]
• Fats: 1 gram = 9 calories [ \text{Fats grams} = \frac{1128.4}{9} \approx 125.4 \text{ grams} ]
• Carbohydrates: 1 gram = 4 calories [ \text{Carbs grams} = \frac{564.4}{4} \approx 141.1 \text{ grams} ]

Summary

• Total Calories: 2822 calories
• Protein: 282 grams
• Fats: 125 grams
• Carbohydrates: 141 grams

Sample Meal Ideas

1. Breakfast:
   • Scrambled eggs (4 eggs) with spinach and avocado.
   • Protein shake with unsweetened almond milk.
2. Lunch:
   • Grilled chicken breast (200g) with quinoa (100g) and mixed vegetables.
   • Olive oil dressing.
3. Snack:
   • Greek yogurt (200g) with a handful of almonds.
4. Dinner:
   • Salmon (200g) with steamed broccoli and sweet potatoes (150g).
   • Drizzle of olive oil.
5. Post-Workout:
   • Whey protein shake and a banana.

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The Tool Collective team have many hobbies and fitness is one we all share and care about greatly. This is a broad topic and one with an infinite amount of information available, but it's incredibly difficult to find personalized unique answers that solves your precise problems. We are fixing that. We are creating unique and genuinely innovative tools, that save you hours of research. Every tools output personalized for you exact scenario. Enjoy, and let us know how our tools have helped you! Don't forget to hit the share button to share with your friends! Happy workouts!

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Made with The Tool Collective's signature model. We combine an AI engine which process the user's input choices and runs it through our specifically designed logic and reasoning parameters for that tool to curate a precise and organized output. An enthusiast knowledgeable in the tool category designs the tools inputs and input choices, writes custom logic parameters, and defines the output format and requirements. The AI engine powers the system and creates a lightning fast, highly intelligent decision tool, which is always up-to-date with current pricing and publicly available information on whatever the tool is designed for. Combines all of the internets resources into one.

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