How does the Macro Calculator work?
First your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor formula: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (male) / −161 (female). Multiplied by the PAL factor (activity level), this gives your TDEE (Total Daily Energy Expenditure). Your goal adjusts the target: lose weight −500 kcal, maintain ±0, bulk +300 kcal.
Macros are distributed by diet style: Standard: protein 2.0 g/kg, fat 0.9 g/kg, carbs = remainder. Low Carb: protein 2.2 g/kg, fat 1.2 g/kg, carbs = remainder. High Protein: protein 2.5 g/kg, fat 0.8 g/kg, carbs = remainder. Keto: protein 1.8 g/kg, 75% of calories from fat, carbs capped at 5%.