Goal-based protein, carbs, fat & water targets — updated in real-time. Includes donut chart, meal timing, and daily water tracker.
Mifflin-St Jeor BMRIIFYM MethodWater Formula (EFSA)Meal Distribution
Your Goal
Match energy expenditure
Personal Info
Biological Sex
Age
yrs
Height
cm
Weight
kg
Activity Level
Exercise (for water intake)
Daily exercise duration
min
Adds 360ml extra hydration per session
BMR
0
kcal/day
TDEE
0
kcal/day
Target
0
kcal/day
Daily Macros — Maintenance
0kcal / day
Protein
0
g
560 kcal · 21%
Carbs
0
g
1440 kcal · 53%
Fat
0
g
702 kcal · 26%
Recommended fiber
38g / day
Daily Water Goal
2.95L / day
= 12 glasses of 250ml
0 of 12 glasses consumed today
Custom Meal Plan Solutions
Need a branded nutrition calculator, custom meal plan generator, or a full-stack health platform for your business? Partner with Tomris Medya for enterprise-grade solutions.
Standard macro split for maintenance: 30% protein, 35% carbs, 35% fat. Adjust based on goals: higher protein for muscle gain, lower carbs for fat loss.
How to Use the Macro Calculator
1
Enter Stats
Input age, weight, height, and activity level.
2
Set Goal
Choose maintain, lose weight, or gain muscle.
3
Get Macros
Receive personalized protein, carbs, and fat targets.
User Guide & Deep Dive — Macro Calculator
User workflow for reliable numbers
Macro Calculator is structured so you can move from inputs to defensible outputs without hunting for hidden options. Step 1 (“Enter Stats”): Input age, weight, height, and activity level. Step 2 (“Set Goal”): Choose maintain, lose weight, or gain muscle. Step 3 (“Get Macros”): Receive personalized protein, carbs, and fat targets. Following that sequence reduces rounding drift: you lock the scenario first, then layer refinements (tax mode, compounding frequency, activity tier, or niche multiplier) only after baseline numbers look sensible. When you revisit a calculation weeks later, the same order of operations makes spreadsheets and screenshots easier to reconcile with what the UI showed.
Macronutrient Balance
Macros (protein, carbohydrates, fats) provide energy and building blocks. Balancing macros optimizes body composition, performance, and health outcomes.
Revisit Macro Calculator whenever baseline assumptions shift—rates, calendars, population denominators, or hardware targets. The numbers you export today become the audit trail that makes tomorrow’s decision defensible to teammates, clients, or regulators reviewing your methodology.
Professional context, standards, and limits
Human energy expenditure and body-composition estimates are only as good as the inputs and the equation behind them. Peer-reviewed equations such as Mifflin–St Jeor for resting metabolic rate were validated on grouped populations; individual variation from genetics, thyroid function, medications, and elite muscularity can shift true values away from the midpoint. Activity multipliers for total daily energy expenditure are coarse buckets—an office worker who cycles to work may sit between “sedentary” and “lightly active,” and endurance athletes may need bespoke fueling plans that simple calculators cannot capture. Hydration targets likewise shift with heat, altitude, illness, and pregnancy. Pregnancy dating from last menstrual period assumes a textbook 28-day cycle; ultrasound-based dating from a clinician is more reliable when cycles are irregular. Use PureUnits outputs to orient goals and conversations, not to replace licensed medical advice, diagnosis, or treatment.
Formal notation
Protein (g)≈1BW×g per kg
Applying the built-in expert tip
Seasoned users pair the in-app insight—“Standard macro split for maintenance: 30% protein, 35% carbs, 35% fat. Adjust based on goals: higher protein for muscle gain, lower carbs for fat loss.”—with external checks specific to their industry. For Macro Calculator, treat that guidance as a hypothesis: note the assumption, measure the delta against real-world data you trust, and update defaults when your own history disagrees with generic benchmarks. Documenting those adjustments is what turns a quick answer into a repeatable workflow your team can audit.
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