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Find your macronutrient ratios and daily calories and using our macro calculator. Download your free macronutrient report as a printable PDF.
This macro calculator estimates the macronutrient needs of a person based on their age, physical characteristics, activity level, and bodyweight goals.
The BodyNutrition macro calculator allows you to customize your plan according to gender, weight, height, age, activity level…and finally…the most important…your body goals. Try it…it takes 15 seconds: How many minutes per day do you exercise (cardio & weight lifting combined)?
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. We then adjust this automatically for you based on whether you’d like to lose weight, gain weight, or maintain your weight:
If you know you're ready to know your macros, the macro calculator below can help you determine your daily targets for three goals: Weight loss; Weight gain; Overall health and weight maintenance ; You can find in-depth explanations of our preferred macros for each goal below.
Using the MyFitnessPal free macro calculator is simple. All you need to do is enter a few basic details about yourself, such as your age, sex, height, weight, activity level, and your goals (whether you want to lose, gain, or maintain weight).
Our calculator uses somewhat complex algorithms and formulas to determine the optimal calories and macros you “should” be consuming each day in order to reach your goals.