.calorie-macro-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, 0.08);
color: #333;
}
.calorie-macro-calculator-container h2 {
text-align: center;
color: #2c3e50;
margin-bottom: 25px;
font-size: 1.8em;
border-bottom: 2px solid #f0f0f0;
padding-bottom: 10px;
}
.calorie-macro-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-direction: column;
}
.calorie-macro-calculator-container label {
display: block;
margin-bottom: 8px;
font-weight: bold;
color: #555;
font-size: 0.95em;
}
.calorie-macro-calculator-container input[type="number"],
.calorie-macro-calculator-container select {
width: calc(100% – 22px);
padding: 12px;
border: 1px solid #ccc;
border-radius: 6px;
font-size: 1em;
box-sizing: border-box;
transition: border-color 0.3s ease;
}
.calorie-macro-calculator-container input[type="number"]:focus,
.calorie-macro-calculator-container select:focus {
border-color: #007bff;
outline: none;
box-shadow: 0 0 0 3px rgba(0, 123, 255, 0.25);
}
.calorie-macro-calculator-container .radio-group {
display: flex;
gap: 20px;
margin-top: 5px;
}
.calorie-macro-calculator-container .radio-group label {
font-weight: normal;
display: flex;
align-items: center;
cursor: pointer;
}
.calorie-macro-calculator-container .radio-group input[type="radio"] {
margin-right: 8px;
transform: scale(1.1);
}
.calorie-macro-calculator-container .unit-selection {
display: flex;
align-items: center;
gap: 10px;
margin-top: 5px;
}
.calorie-macro-calculator-container .unit-selection select {
width: auto;
padding: 8px;
font-size: 0.9em;
}
.calorie-macro-calculator-container button {
display: block;
width: 100%;
padding: 15px;
background-color: #007bff;
color: white;
border: none;
border-radius: 6px;
font-size: 1.1em;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s ease, transform 0.2s ease;
margin-top: 25px;
}
.calorie-macro-calculator-container button:hover {
background-color: #0056b3;
transform: translateY(-2px);
}
.calorie-macro-calculator-container #calorieMacroResult {
margin-top: 30px;
padding: 20px;
background-color: #f8f9fa;
border: 1px solid #e9ecef;
border-radius: 8px;
font-size: 1.05em;
line-height: 1.6;
color: #333;
}
.calorie-macro-calculator-container #calorieMacroResult h3 {
color: #28a745;
margin-top: 0;
margin-bottom: 15px;
text-align: center;
font-size: 1.5em;
}
.calorie-macro-calculator-container #calorieMacroResult p {
margin-bottom: 10px;
}
.calorie-macro-calculator-container #calorieMacroResult strong {
color: #007bff;
}
.calorie-macro-calculator-container #calorieMacroResult ul {
list-style-type: none;
padding: 0;
margin-top: 15px;
border-top: 1px dashed #ced4da;
padding-top: 15px;
}
.calorie-macro-calculator-container #calorieMacroResult ul li {
background-color: #e2f0ff;
margin-bottom: 8px;
padding: 10px 15px;
border-radius: 5px;
display: flex;
justify-content: space-between;
align-items: center;
}
.calorie-macro-calculator-container #calorieMacroResult ul li span:first-child {
font-weight: bold;
color: #343a40;
}
.calorie-macro-calculator-container .error-message {
color: #dc3545;
margin-top: 10px;
font-weight: bold;
text-align: center;
}
@media (max-width: 600px) {
.calorie-macro-calculator-container {
padding: 15px;
}
.calorie-macro-calculator-container h2 {
font-size: 1.5em;
}
.calorie-macro-calculator-container input[type="number"],
.calorie-macro-calculator-container select,
.calorie-macro-calculator-container button {
font-size: 0.95em;
padding: 10px;
}
.calorie-macro-calculator-container .radio-group {
flex-direction: column;
gap: 10px;
}
}
function calculateCalorieMacros() {
var genderMale = document.getElementById('genderMale').checked;
var age = parseFloat(document.getElementById('age').value);
var height = parseFloat(document.getElementById('height').value);
var heightUnit = document.getElementById('heightUnit').value;
var weight = parseFloat(document.getElementById('weight').value);
var weightUnit = document.getElementById('weightUnit').value;
var activityLevel = document.getElementById('activityLevel').value;
var goal = document.getElementById('goal').value;
var resultDiv = document.getElementById('calorieMacroResult');
// Input validation
if (isNaN(age) || age 100 ||
isNaN(height) || height < 50 ||
isNaN(weight) || weight < 20) {
resultDiv.innerHTML = 'Please enter valid numbers for age, height, and weight.';
return;
}
var weight_kg;
var height_cm;
// Convert weight to kg
if (weightUnit === 'lbs') {
weight_kg = weight * 0.453592;
} else {
weight_kg = weight;
}
// Convert height to cm
if (heightUnit === 'inches') {
height_cm = height * 2.54;
} else {
height_cm = height;
}
var bmr; // Basal Metabolic Rate
// Mifflin-St Jeor Equation
if (genderMale) {
bmr = (10 * weight_kg) + (6.25 * height_cm) – (5 * age) + 5;
} else {
bmr = (10 * weight_kg) + (6.25 * height_cm) – (5 * age) – 161;
}
var activityFactor;
switch (activityLevel) {
case 'sedentary':
activityFactor = 1.2;
break;
case 'lightlyActive':
activityFactor = 1.375;
break;
case 'moderatelyActive':
activityFactor = 1.55;
break;
case 'veryActive':
activityFactor = 1.725;
break;
case 'extremelyActive':
activityFactor = 1.9;
break;
default:
activityFactor = 1.2; // Default to sedentary
}
var tdee = bmr * activityFactor; // Total Daily Energy Expenditure
var targetCalories;
var calorieAdjustment;
switch (goal) {
case 'maintain':
targetCalories = tdee;
calorieAdjustment = 0;
break;
case 'mildLoss':
calorieAdjustment = -250; // Approx 0.25 kg/week loss
targetCalories = tdee + calorieAdjustment;
break;
case 'loss':
calorieAdjustment = -500; // Approx 0.5 kg/week loss
targetCalories = tdee + calorieAdjustment;
break;
case 'extremeLoss':
calorieAdjustment = -750; // Approx 0.75 kg/week loss
targetCalories = tdee + calorieAdjustment;
break;
case 'mildGain':
calorieAdjustment = 250; // Approx 0.25 kg/week gain
targetCalories = tdee + calorieAdjustment;
break;
case 'gain':
calorieAdjustment = 500; // Approx 0.5 kg/week gain
targetCalories = tdee + calorieAdjustment;
break;
case 'extremeGain':
calorieAdjustment = 750; // Approx 0.75 kg/week gain
targetCalories = tdee + calorieAdjustment;
break;
default:
targetCalories = tdee;
calorieAdjustment = 0;
}
// Ensure target calories don't go too low for extreme loss
if (targetCalories < 1200 && !genderMale) { // Minimum for women
targetCalories = 1200;
calorieAdjustment = targetCalories – tdee;
} else if (targetCalories < 1500 && genderMale) { // Minimum for men
targetCalories = 1500;
calorieAdjustment = targetCalories – tdee;
}
// Macro Split (example percentages)
var proteinPercentage = 0.30; // 30%
var fatPercentage = 0.25; // 25%
var carbPercentage = 0.45; // 45% (remaining)
var proteinCalories = targetCalories * proteinPercentage;
var fatCalories = targetCalories * fatPercentage;
var carbCalories = targetCalories * carbPercentage;
var proteinGrams = proteinCalories / 4; // 4 calories per gram of protein
var fatGrams = fatCalories / 9; // 9 calories per gram of fat
var carbGrams = carbCalories / 4; // 4 calories per gram of carbohydrate
var resultHTML = 'Daily Calorie & Macro Calculator
cm
inches
kg
lbs
Sedentary (little or 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 (0.25 kg/week)
Weight Loss (0.5 kg/week)
Extreme Weight Loss (1 kg/week)
Mild Weight Gain (0.25 kg/week)
Weight Gain (0.5 kg/week)
Extreme Weight Gain (1 kg/week)
Understanding Calories and Macronutrients
Calories are units of energy that our bodies use to perform all daily functions, from breathing and thinking to exercising. Macronutrients, often shortened to "macros," are the three main types of food molecules that provide these calories: proteins, carbohydrates, and fats. Each plays a crucial role in our health and body composition.
What are Macronutrients?
- Proteins: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. They provide 4 calories per gram. Good sources include meat, fish, eggs, dairy, legumes, and nuts.
- Carbohydrates: The body's primary source of energy. They are broken down into glucose, which fuels our cells. Carbs also provide 4 calories per gram. Examples include grains, fruits, vegetables, and starchy foods.
- Fats: Vital for hormone production, nutrient absorption (especially fat-soluble vitamins), and providing concentrated energy. Fats provide 9 calories per gram. Healthy fats are found in avocados, nuts, seeds, olive oil, and fatty fish.
Why Calculate Your Calories and Macros?
Calculating your estimated daily calorie needs and macronutrient breakdown is a powerful tool for achieving various health and fitness goals:
- Weight Management: To lose weight, you generally need to consume fewer calories than you burn (a calorie deficit). To gain weight, you need to consume more (a calorie surplus). Maintaining weight means balancing intake with expenditure.
- Body Composition: Understanding macros helps you tailor your diet for specific outcomes. Higher protein intake supports muscle growth and retention, while adjusting carbs and fats can optimize energy levels and overall health.
- Performance: Athletes and active individuals can optimize their macro intake to fuel workouts, enhance recovery, and improve performance.
- General Health: Ensuring a balanced intake of all three macros supports overall bodily functions, nutrient absorption, and long-term well-being.
How This Calculator Works
Our calculator uses established scientific formulas to estimate your daily energy needs:
- Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic life functions (breathing, circulation, cell production). We use the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas.
- Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to account for the calories you burn through daily activities and exercise. This gives you your TDEE – the total calories you burn in a day.
- Calorie Goal: Based on your chosen goal (maintain, lose, or gain weight), the calculator adjusts your TDEE. For weight loss, a deficit is created; for weight gain, a surplus.
- Macronutrient Breakdown: The calculator then distributes your target calorie intake into recommended percentages for protein, carbohydrates, and fats, converting these into grams. A common starting point for a balanced diet is often around 30% Protein, 45% Carbs, and 25% Fats, but these can be adjusted based on individual needs and preferences.
Important Considerations
While this calculator provides a great starting point, remember that these are estimates. Individual metabolic rates can vary, and factors like genetics, body composition, and specific health conditions can influence your actual needs. It's always recommended to:
- Monitor Progress: Track your weight, measurements, and how you feel. Adjust your intake as needed based on your results.
- Listen to Your Body: Pay attention to hunger cues, energy levels, and satiety.
- Consult a Professional: For personalized advice, especially if you have specific health concerns or advanced fitness goals, consult a registered dietitian or healthcare provider.
Use this tool as a guide to empower your journey towards better health and fitness!
Your Calorie & Macro Estimates
'; resultHTML += 'Estimated Basal Metabolic Rate (BMR): ' + Math.round(bmr) + ' calories/day'; resultHTML += 'Estimated Total Daily Energy Expenditure (TDEE): ' + Math.round(tdee) + ' calories/day'; resultHTML += 'Your Recommended Daily Calorie Intake for your goal: ' + Math.round(targetCalories) + ' calories/day'; if (calorieAdjustment !== 0) { resultHTML += '(This includes a ' + (calorieAdjustment > 0 ? '+' : ") + Math.round(calorieAdjustment) + ' calorie adjustment for your goal)'; } resultHTML += 'Macronutrient Breakdown:
'; resultHTML += '- ';
resultHTML += '
- Protein (' + Math.round(proteinPercentage * 100) + '%): ' + Math.round(proteinGrams) + 'g (' + Math.round(proteinCalories) + ' calories) '; resultHTML += '
- Carbohydrates (' + Math.round(carbPercentage * 100) + '%): ' + Math.round(carbGrams) + 'g (' + Math.round(carbCalories) + ' calories) '; resultHTML += '
- Fats (' + Math.round(fatPercentage * 100) + '%): ' + Math.round(fatGrams) + 'g (' + Math.round(fatCalories) + ' calories) '; resultHTML += '