Macro Calculator

---

🍽 Macro Calculator – Plan Your Protein, Carbs, and Fats With Precision

The Macro Calculator is your all-in-one daily nutrition planning tool for balancing protein, carbs, and fats to match your fitness goals. Whether you’re maintaining, losing, or gaining weight, it automatically calculates your daily calorie target from your BMR and TDEE or lets you set your own. From keto and lower-carb strategies to high-protein and endurance-friendly plans, you can fine-tune every macro, split them across meals, and see exactly how your numbers change on workout and rest days.

🔢 Automatic or Manual Calorie Targets

• Auto mode: Calculates your calories using the Mifflin–St Jeor equation → TDEE × activity factor → adjusted for your goal rate.
• Manual mode: Enter a custom calorie target if you already know your number.
• Includes goal weight projection so you can estimate how long it will take to reach your target at your chosen rate.

🥩 Flexible Macro Strategies & Presets

• Choose from Balanced, Higher Protein, Lower Carb, Keto, or Athlete/Endurance presets.
• Enter your own custom percentages for protein, carbs, and fat (with validation to ensure they total 100%).
• Switch protein, carb, and fat modes: by percentage, grams, grams per bodyweight, or minimum fat guardrails.
• Support for net carb calculations by subtracting fiber.

📊 Advanced Macro Controls

• Protein by bodyweight: Set grams per kilogram or per pound, within sensible ranges for health and performance.
• Fat minimum guard: Keep fats ≥20% of calories or ≥0.6 g/kg to protect hormone balance.
• Fiber targets: Auto-calculate (14 g per 1,000 kcal) or set your own.
• Workout/rest day variations: Apply ±10% carb/fat shifts automatically on training days.

🍽 Per-Meal & Weekly Breakdown

• Split macros evenly across 1 to 6 meals, or calculate custom per-meal grams and calories.
• See your weekly totals for protein, carbs, fats, and calories.
• Protein range chart shows your recommended min-max compared to your current selection.

⚠ Smart Validation & Safety Notices

• Live checks for very low carbs (<5% kcal) or very low fats (<20% kcal).
• Validates age, height, and weight ranges to avoid extreme outputs.
• Color-coded fat minimum check so you know if you’re meeting nutritional safety thresholds.

With this Macro Calculator, you can go beyond basic “grams and calories” — it’s a personalized, data-driven nutrition planner that adapts to your training style, dietary preferences, and performance needs, giving you the exact daily and per-meal targets you need to hit your goals confidently.