Macro Calculator
                     Macro 
Calculator
MacroCalculator.o
rg 
is a free online 
calculator for 
finding the macro 
nutrients required 
for losing or 
gaining weight. 
This calculator 
will tell the 
required calories, 
proteins, carbs, 
and fats to reach 
your goals.
• Manual Calculation of Macros
Step # 1
Identify the needs of calories by a calorie calculator or using the following 
formula:
Men
calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women
calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Step # 2
Now, multiply your calories with the activity factor (by K-state research) which 
is given below:
Step # 3
Now, calculate the number of macronutrients required 
for your health using the following criteria: If you want to use this online 
Carbs calculator so follow this link. 
Macro Calculator. 
45-65% of calories
Protein
10-35% of the calories
Fats
20-35% of calories