Advanced Macro Calculator Modify The Values and Click Calculate Select Units: Metric (kg, cm) US Units (lbs, ft/in) Height (cm): Weight (kg): Height (feet): Height (inches): Weight (lbs): Age: Sex: Male Female Activity Level: Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extremely active (very hard exercise & physical job) Goal: Weight Loss (15% deficit) Maintenance Muscle Gain (15% surplus) BMR Formula: Mifflin-St Jeor (recommended) Harris-Benedict (original) Katch-McArdle (requires body fat) Body Fat Percentage (for Katch-McArdle): Calculate Your Daily Macros: BMR: kcal TDEE: kcal Calories: kcal Protein: grams Protein Ratio (g/kg): Carbohydrates: grams Fats: grams
