.macronutrient-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #ffffff;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
color: #333;
}
.macronutrient-calculator-container h2 {
text-align: center;
color: #2c3e50;
margin-bottom: 25px;
font-size: 1.8em;
}
.macronutrient-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-direction: column;
}
.macronutrient-calculator-container label {
margin-bottom: 8px;
font-weight: bold;
color: #555;
font-size: 0.95em;
}
.macronutrient-calculator-container input[type="number"],
.macronutrient-calculator-container select {
width: 100%;
padding: 12px;
border: 1px solid #ccc;
border-radius: 6px;
box-sizing: border-box;
font-size: 1em;
color: #333;
background-color: #fdfdfd;
transition: border-color 0.2s ease-in-out;
}
.macronutrient-calculator-container input[type="number"]:focus,
.macronutrient-calculator-container select:focus {
border-color: #007bff;
outline: none;
box-shadow: 0 0 0 2px rgba(0, 123, 255, 0.25);
}
.macronutrient-calculator-container .radio-group {
display: flex;
gap: 20px;
margin-top: 5px;
}
.macronutrient-calculator-container .radio-group label {
font-weight: normal;
display: flex;
align-items: center;
cursor: pointer;
}
.macronutrient-calculator-container .radio-group input[type="radio"] {
margin-right: 8px;
width: auto;
transform: scale(1.1);
}
.macronutrient-calculator-container button {
width: 100%;
padding: 14px 20px;
background-color: #28a745;
color: white;
border: none;
border-radius: 6px;
font-size: 1.1em;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s ease, transform 0.1s ease;
margin-top: 20px;
}
.macronutrient-calculator-container button:hover {
background-color: #218838;
transform: translateY(-1px);
}
.macronutrient-calculator-container button:active {
transform: translateY(0);
}
.macronutrient-calculator-container #macronutrientResult {
margin-top: 30px;
padding: 20px;
background-color: #e9f7ef;
border: 1px solid #d4edda;
border-radius: 8px;
font-size: 1.1em;
color: #155724;
line-height: 1.6;
}
.macronutrient-calculator-container #macronutrientResult h3 {
color: #218838;
margin-top: 0;
margin-bottom: 15px;
font-size: 1.5em;
text-align: center;
}
.macronutrient-calculator-container #macronutrientResult p {
margin-bottom: 10px;
}
.macronutrient-calculator-container #macronutrientResult strong {
color: #000;
}
.macronutrient-calculator-container .unit-toggle {
display: flex;
gap: 10px;
margin-top: 5px;
margin-bottom: 15px;
}
.macronutrient-calculator-container .unit-toggle label {
font-weight: normal;
display: flex;
align-items: center;
cursor: pointer;
}
.macronutrient-calculator-container .unit-toggle input[type="radio"] {
margin-right: 5px;
width: auto;
transform: scale(1.05);
}
.macronutrient-calculator-container .disclaimer {
font-size: 0.85em;
color: #777;
margin-top: 25px;
text-align: center;
border-top: 1px solid #eee;
padding-top: 15px;
}
@media (max-width: 600px) {
.macronutrient-calculator-container {
padding: 15px;
}
.macronutrient-calculator-container h2 {
font-size: 1.5em;
}
.macronutrient-calculator-container button {
font-size: 1em;
padding: 12px 15px;
}
.macronutrient-calculator-container .radio-group {
flex-direction: column;
gap: 10px;
}
}
function updateWeightPlaceholder() {
var weightInput = document.getElementById('weight');
var weightUnitKg = document.getElementById('weightUnitKg');
if (weightUnitKg.checked) {
weightInput.placeholder = "e.g., 70 kg";
} else {
weightInput.placeholder = "e.g., 154 lbs";
}
}
function updateHeightPlaceholder() {
var heightInput = document.getElementById('height');
var heightUnitCm = document.getElementById('heightUnitCm');
if (heightUnitCm.checked) {
heightInput.placeholder = "e.g., 175 cm";
} else {
heightInput.placeholder = "e.g., 69 inches";
}
}
// Initialize placeholders on load
window.onload = function() {
updateWeightPlaceholder();
updateHeightPlaceholder();
calculateMacronutrients(); // Calculate on load with default values
};
function calculateMacronutrients() {
var age = parseFloat(document.getElementById('age').value);
var genderMale = document.getElementById('genderMale').checked;
var weight = parseFloat(document.getElementById('weight').value);
var height = parseFloat(document.getElementById('height').value);
var activityLevelMultiplier = parseFloat(document.getElementById('activityLevel').value);
var goal = document.getElementById('goal').value;
var weightUnitKg = document.getElementById('weightUnitKg').checked;
var heightUnitCm = document.getElementById('heightUnitCm').checked;
var resultDiv = document.getElementById('macronutrientResult');
resultDiv.innerHTML = "; // Clear previous results
if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) {
resultDiv.innerHTML = 'Please enter valid positive numbers for all fields.';
return;
}
// Convert weight to kg if lbs is selected
var weightKg = weight;
if (!weightUnitKg) {
weightKg = weight * 0.453592; // lbs to kg
}
// Convert height to cm if inches is selected
var heightCm = height;
if (!heightUnitCm) {
heightCm = height * 2.54; // inches to cm
}
// Mifflin-St Jeor Equation for BMR
var bmr;
if (genderMale) {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161;
}
var tdee = bmr * activityLevelMultiplier;
var targetCalories = tdee;
var calorieAdjustment = 0;
switch (goal) {
case 'mildLoss':
calorieAdjustment = -250;
break;
case 'moderateLoss':
calorieAdjustment = -500;
break;
case 'extremeLoss':
calorieAdjustment = -750;
break;
case 'mildGain':
calorieAdjustment = 250;
break;
case 'moderateGain':
calorieAdjustment = 500;
break;
case 'maintain':
default:
calorieAdjustment = 0;
break;
}
targetCalories = tdee + calorieAdjustment;
// Ensure target calories don't go too low, especially for extreme loss
if (targetCalories < 1000 && (goal === 'extremeLoss' || goal === 'moderateLoss')) {
targetCalories = 1000; // Minimum safe calorie intake
}
// Macronutrient Distribution (example ratios, can be customized)
// Protein: 1.6-2.2g/kg for active individuals, 0.8-1.2g/kg for general. Let's use 1.0-1.2 for general guidance.
// Fat: 20-30% of total calories
// Carbs: Remaining calories
var proteinGramsPerKg;
if (goal === 'mildGain' || goal === 'moderateGain') {
proteinGramsPerKg = 1.8; // Higher protein for muscle gain
} else if (goal === 'mildLoss' || goal === 'moderateLoss' || goal === 'extremeLoss') {
proteinGramsPerKg = 1.5; // Higher protein for satiety and muscle preservation during loss
} else {
proteinGramsPerKg = 1.2; // General maintenance
}
var proteinGrams = weightKg * proteinGramsPerKg;
var proteinCalories = proteinGrams * 4; // 4 calories per gram of protein
var fatPercentage = 0.25; // Target 25% of total calories from fat
var fatCalories = targetCalories * fatPercentage;
var fatGrams = fatCalories / 9; // 9 calories per gram of fat
var carbCalories = targetCalories – proteinCalories – fatCalories;
var carbGrams = carbCalories / 4; // 4 calories per gram of carbohydrate
// Adjust if carb calories become negative (e.g., very low calorie target)
if (carbCalories < 0) {
carbCalories = 0;
carbGrams = 0;
// Re-distribute remaining calories to protein/fat if needed, or cap fat
fatCalories = targetCalories – proteinCalories;
if (fatCalories < 0) { // If even protein exceeds target, cap protein and set fat/carb to 0
proteinCalories = targetCalories;
proteinGrams = proteinCalories / 4;
fatCalories = 0;
fatGrams = 0;
} else {
fatGrams = fatCalories / 9;
}
}
resultDiv.innerHTML =
'
' + 'Protein: ' + proteinGrams.toFixed(0) + ' grams (' + proteinCalories.toFixed(0) + ' calories)' + 'Fats: ' + fatGrams.toFixed(0) + ' grams (' + fatCalories.toFixed(0) + ' calories)' + 'Carbohydrates: ' + carbGrams.toFixed(0) + ' grams (' + carbCalories.toFixed(0) + ' calories)'; }
Macronutrient Calculator
Use this calculator to estimate your daily caloric needs and a breakdown of protein, carbohydrates, and fats based on your personal data and activity level. This can help you achieve your fitness and health goals.
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extremely Active (very hard exercise/physical job)
Maintain Weight
Mild Weight Loss (approx. -250 kcal/day)
Moderate Weight Loss (approx. -500 kcal/day)
Extreme Weight Loss (approx. -750 kcal/day)
Mild Weight Gain (approx. +250 kcal/day)
Moderate Weight Gain (approx. +500 kcal/day)
Disclaimer: This calculator provides estimates based on common formulas. Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.
Your Estimated Daily Macronutrients
' + 'Basal Metabolic Rate (BMR): ' + bmr.toFixed(0) + ' calories/day' + 'Total Daily Energy Expenditure (TDEE): ' + tdee.toFixed(0) + ' calories/day' + 'Target Daily Calories: ' + targetCalories.toFixed(0) + ' calories/day' + '' + 'Protein: ' + proteinGrams.toFixed(0) + ' grams (' + proteinCalories.toFixed(0) + ' calories)' + 'Fats: ' + fatGrams.toFixed(0) + ' grams (' + fatCalories.toFixed(0) + ' calories)' + 'Carbohydrates: ' + carbGrams.toFixed(0) + ' grams (' + carbCalories.toFixed(0) + ' calories)'; }
Understanding Macronutrients and Your Daily Needs
Macronutrients, often shortened to "macros," are the three primary categories of nutrients that your body needs in large amounts for energy, growth, and repair. These are proteins, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals), which are needed in smaller quantities, macros provide the bulk of your caloric intake and play distinct, vital roles in your overall health and body composition.
The Three Pillars of Nutrition:
1. Protein
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It's often called the "building block" of the body. Each gram of protein provides approximately 4 calories.
- Sources: Meat, poultry, fish, eggs, dairy, legumes, nuts, seeds, tofu.
- Role: Muscle growth and repair, satiety, structural support.
2. Carbohydrates
Carbohydrates are your body's primary source of energy. They are broken down into glucose, which fuels your brain, muscles, and other organs. Each gram of carbohydrate provides approximately 4 calories.
- Sources: Grains (bread, rice, pasta), fruits, vegetables, legumes, starchy foods (potatoes).
- Role: Immediate energy, brain function, fiber intake.
3. Fats
Dietary fats are crucial for hormone production, nutrient absorption (especially fat-soluble vitamins A, D, E, K), cell membrane integrity, and providing a concentrated source of energy. Each gram of fat provides approximately 9 calories, making it the most calorie-dense macronutrient.
- Sources: Avocados, nuts, seeds, olive oil, fatty fish, butter, certain dairy products.
- Role: Long-term energy storage, hormone regulation, organ protection, vitamin absorption.
How Macronutrient Needs Are Calculated:
Determining your ideal macronutrient intake involves a few key steps, which our calculator automates for you:
1. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to maintain basic bodily functions like breathing, circulation, and cell production. It's influenced by age, gender, weight, and height. The calculator typically uses the Mifflin-St Jeor equation, which is widely considered accurate:
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Total Daily Energy Expenditure (TDEE)
Your TDEE is the total number of calories you burn in a day, including your BMR and the calories expended through physical activity. Your BMR is multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little to no exercise)
- Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise/sports 6-7 days/week)
- Extremely Active: BMR × 1.9 (very hard exercise/physical job)
3. Adjusting for Your Goal
Once your TDEE is established, calories are adjusted based on your goal:
- Maintain Weight: Consume calories equal to your TDEE.
- Weight Loss: Create a caloric deficit (e.g., TDEE – 250 to 750 calories).
- Weight Gain (Muscle): Create a caloric surplus (e.g., TDEE + 250 to 500 calories).
4. Macronutrient Ratios
After determining your target daily calories, these calories are distributed among protein, fats, and carbohydrates. While specific ratios can vary greatly based on individual preferences, dietary restrictions, and specific goals, common guidelines are:
- Protein: Often targeted at 1.2-2.2 grams per kilogram of body weight, especially for active individuals or those aiming for muscle gain/preservation.
- Fats: Typically 20-30% of total daily calories, ensuring adequate intake of essential fatty acids.
- Carbohydrates: The remaining calories, providing energy for daily activities and workouts.
Why Track Macronutrients?
Tracking your macros can offer several benefits:
- Precision: Provides a more precise approach to nutrition than just calorie counting, ensuring you get adequate amounts of each macro.
- Goal Achievement: Helps optimize your diet for specific goals like muscle gain, fat loss, or improved athletic performance.
- Satiety: Adequate protein and fat intake can help you feel fuller for longer, aiding in weight management.
- Energy Levels: Balanced carbohydrate intake ensures consistent energy for daily activities and exercise.
While tracking macros can be a powerful tool, remember that food quality still matters. Prioritize whole, unprocessed foods to meet your macronutrient targets for optimal health and well-being.