Macronutrient Balance Calculator

What is Macronutrient Balance?

Macronutrient balance refers to the proportion of proteins, carbohydrates, and fats in your diet. These three macronutrients are essential for providing energy and supporting various bodily functions. Achieving the right balance can help optimize your nutrition for your specific health and fitness goals.

The Formula

The macronutrient balance is calculated based on your Total Daily Energy Expenditure (TDEE) and your specific goals. Here are the key formulas:

1. Basal Metabolic Rate (BMR):
   For males: \[BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) + 5\] For females: \[BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) - 161\]
2. Total Daily Energy Expenditure (TDEE):
   \[TDEE = BMR \times Activity Factor\]
3. Adjusted Calories:
   Maintain weight: \[Calories = TDEE\] Lose weight: \[Calories = TDEE \times 0.85\] (15% deficit) Gain weight: \[Calories = TDEE \times 1.15\] (15% surplus)
4. Macronutrients:
   Protein: \[Protein(g) = weight(kg) \times 2.2\] Fat: \[Fat(g) = (Calories \times 0.25) \div 9\] Carbs: \[Carbs(g) = (Calories - (Protein \times 4) - (Fat \times 9)) \div 4\]

Calculation Steps

1. Calculate BMR using the Mifflin-St Jeor Equation
2. Multiply BMR by activity factor to get TDEE
3. Adjust calories based on goal (maintain, lose, or gain weight)
4. Calculate protein intake based on body weight
5. Calculate fat intake as 25% of total calories
6. Calculate remaining calories as carbohydrates

Example Calculation

Let's calculate the macronutrient balance for a 30-year-old male who weighs 80 kg, is 180 cm tall, has a moderately active lifestyle, and wants to maintain weight:

1. Calculate BMR:
   \[BMR = 10 \times 80 + 6.25 \times 180 - 5 \times 30 + 5 = 1805 kcal\]
2. Calculate TDEE (using activity factor 1.55 for moderately active):
   \[TDEE = 1805 \times 1.55 = 2798 kcal\]
3. Adjusted Calories (maintain weight):
   \[Calories = 2798 kcal\]
4. Calculate Protein:
   \[Protein = 80 \times 2.2 = 176g\]
5. Calculate Fat:
   \[Fat = (2798 \times 0.25) \div 9 = 78g\]
6. Calculate Carbs:
   \[Carbs = (2798 - (176 \times 4) - (78 \times 9)) \div 4 = 350g\]

Visual Representation

This visual representation shows the calculated FFMI of 21.01 for the example person. The blue area represents the proportion of fat-free mass relative to the total body composition.