Macros Calculator

What Is the Macros Calculator?

The FITR Macros Calculator is a tool to help you estimate how many calories and macronutrients (protein, carbs, fats) you need each day based on your age, weight, height, gender, activity level, and goal. Whether your focus is fat loss, muscle gain, or maintenance, the calculator gives you a starting point for personalised nutrition planning.

How Does It Work?

We use the Mifflin-St Jeor formula to calculate your Basal Metabolic Rate (BMR), then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Your macronutrients are then distributed from your total calories, with approximately 1 gram of protein per pound of body weight, 25% of calories from fat, and the remainder from carbohydrates.