Macro Calculator
Find out how much protein, carbs, and fat you should be eating each day based on your body, activity level, and goals.
Frequently Asked Questions
What is a macro calculator?
A macro calculator estimates how many grams of protein, carbohydrates, and fat you should eat daily based on your age, sex, weight, height, activity level, and goals.
What equation does this calculator use?
It uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR) in clinical settings.
Should I follow these numbers exactly?
These are general estimates. Your actual needs depend on metabolic health, hormone balance, medications, stress levels, and more. For truly personalized guidance, Dr. Nicolle recommends a labs-first approach.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) factors in your activity level to estimate total daily calorie needs.
Can I use this if I have a medical condition?
This calculator is for general educational purposes. If you have diabetes, thyroid disease, PCOS, or other metabolic conditions, please consult with a healthcare provider for personalized recommendations.
Want a Plan Built on Your Biology?
General calculators are a great starting point — but your hormones, metabolism, and lab markers tell a deeper story. Dr. Nicolle's labs-first approach creates a nutrition roadmap unique to you.
Explore the Discovery OfferMedical Disclaimer
This calculator is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Use of this tool does not establish a physician-patient relationship. The estimates provided are based on general formulas and may not account for individual medical conditions, medications, or unique metabolic factors. Always consult with a qualified healthcare provider or registered dietitian for personalized nutritional guidance.