Advanced Nutrition Science
Macro Calculator Pro
Precision-engineered with dual BMR algorithms, protein leverage optimization, and real-time metabolic modeling. Built for serious athletes and data-driven nutrition.
Body Composition
Required for BMR calculation
Uses Mifflin-St Jeor equation by default. Enable body fat % for Katch-McArdle precision.
years
ft
in
lbs
Use Body Fat % (Katch-McArdle)
PRO
%
Enables lean-mass based BMR calculation for athletes. More accurate than weight-based formulas if you know your body fat percentage.
Energy & Goals
TDEE calculation parameters
Moderate Exercise
Sedentary
Light
Moderate
Active
Athlete
3-5 workouts/week plus daily movement
Macro Split
Automatic or custom ratios
Prioritize protein for muscle retention and satiety. 0.7-1g per lb target weight.
180g
30%
15%
Optimal for muscle retention
60%
210g
35%
93g
35%
Total must equal 100%. Currently: 100%
Daily Calorie Target
2,450
kcal
BMR: 1,850
•
TDEE: 2,950
Maintenance Mode
Ratio
Protein
4 cal/g • Muscle synthesis
184g
30%
Carbohydrates
4 cal/g • Glycogen/energy
214g
35%
Fats
9 cal/g • Hormone health
95g
35%
Optimization Tips
- • Protein set at 0.8g/lb for optimal muscle protein synthesis
- • Fat intake supports testosterone/estrogen production
Calculations use the Mifflin-St Jeor equation (or Katch-McArdle with body fat %). Adjust based on real-world results after 2-3 weeks.