Macro Calculator: Counting Macros and their Importance in detail

Macro Calculator: Counting Macros and their Importance in detail

Macro Calculator  is a good way to count the Macros of your body. However, there are other ways to count the Macros, as stated below.

Suppose you are interested in counting macros. It is important to understand the estimated macronutrient ratio. In simple terms, the percentage of carbs, protein and fats. It is like a pie chart with all body requirements like energy level, weight goals and the complete health picture. The following are steps to understand how to count the macros without the Calculator.

  • Considering your daily calories.

You don't just burn calories while exercising or moving your Most of the energy is utilised by your body to maintain the functioning of every organ. It is important to understand how much energy is utilised by the body at rest and during movement.

To do that, use the following method.

1.Calculate the BMR 


BMR means the Basal Metabolic Rate is a reflecting factor as to how many calories your body needs to function. It is determined by age, height, weight and gender.

To get a rough calculation of BMR, use the formulae of Mifflin St Jeor as stated below.

For men 

(10 x body weight in kg) + (6.25 x height in cm) - (5 x age ) + 5

For Women 

(10 x body weight in kg) + (6.25 x height in cm) - (5 x age ) - 161

2.Multiply it by Activity Level. 

The next step involves understanding how active you are. It is important to calculate the NREE. It means the non-resting energy expenditure.

For this, multiply the activity level with BMR for a week. Then consider a round figure.

  • Sedentary=BMR×1.2-It is for people who don't exercise at all.
  • Little Activity- BMR×1.375
  • Moderate Activity- BMR×1.55 
  • Super Active-BMR×1.725 
  • Extra Activity-BMR×1.9

The answer determines the estimated TDEE. It is the required calories your body needs in a day.

Now the second step is.

  • Determine the Weight Goal.

TDEE is the body's energy to function in a day. It is also used to maintain weight or To lose weight. It is important to use more energy than the calories consumed.

The Public health Guidelines state a steady weight loss of a pound or two per week. It is good for long-term success. 

  • Determine the accurate macronutrient ratio.

Once the calorie ratio is calculated, it is important to determine the percentage of each macro. Three macronutrients contribute to it because different sizes fit everyone.

These are some of the ranges of Macro-nutrients permitted by AMDR.

For a middle age person, the requirement of Macros is.

  • Carbs-45-60%
  • Fat-20-30%
  • Protein-10-30%
  • Using the Calculator 

Now that the daily calorie goal and percentage of carbs, fats and protein are known. Now you can aim at an intake of macros for each day. 


50 per cent of Carbs 

25 per cent Protein 

25 per cent of Fats.

  • Lastly, Track the Macros. 

To count the macros in your diet. You will have to record every meal. You can use a journal or an app. Use a process and start counting your macros. It will help you reach your weight gain, loss or maintenance goal.


Macro Calculator can help you understand the macros levels for everyone. It takes inputs like weight, height, gender and age. It will then determine the ideal macro level for you. However, it is important to understand that the macro requirement for each one differs.

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