Calorie & Macro Calculator

MacroPulse

Precision Calorie & Macro Calculator

Body & Activity

Biological Sex

Age (Years)

Weight (kg)

Height (cm)

Height (Feet)

Inches

Body Fat % (optional) Mifflin-St Jeor

Entering body fat switches calculation to Katch-McArdle for pinpoint accuracy.

Activity Level Sedentary (Desk job, minimal exercise) Lightly Active (Light exercise 1-3 days/wk) Moderately Active (Moderate exercise 3-5 days/wk) Very Active (Hard exercise 6-7 days/wk) Extra Active (Intense daily training / Physical job)

Primary Goal Extreme Fat Loss (-20% Calories) Moderate Fat Loss (-15% Calories) Mild Weight Loss (-10% Calories) Maintain Weight (0%) Mild Muscle Gain (+10% Calories) Moderate Muscle Gain (+15% Calories) Aggressive Bulk (+20% Calories)

Basal Metabolic Rate

0

kcal / day (Resting)

Total Daily Energy (TDEE)

0

kcal / day (Burned)

Target Daily Intake

0

Goal: -10% Calories

Macronutrient Ratios

Target 0 kcal

Protein 30% (0g)

Carbs 40% (0g)

Fats 30% (0g)

Total must equal 100% (Currently 100%)

Protein

0g

0 kcal

Carbs

0g

0 kcal

Fats

0g

0 kcal

Per Meal Breakdown

Quick Macro Reference Guide

Optimal food choices to easily satisfy your targeted daily macronutrient breakdown.

Lean Proteins

• • Chicken / Turkey Breast
• • Egg Whites & Whole Eggs
• • Greek Yogurt (0% Fat)
• • Whey / Plant Protein
• • Salmon, Tuna & White Fish
• • Tofu & Seitan

Complex Carbs

• • Rolled Oats & Quinoa
• • Brown & Basmati Rice
• • Sweet Potatoes & Yams
• • Whole Grain Bread/Pasta
• • Berries, Apples & Bananas
• • Beans & Lentils

Healthy Fats

• • Extra Virgin Olive Oil
• • Avocados & Avocado Oil
• • Almonds, Walnuts & Chia
• • Natural Peanut/Almond Butter
• • Fatty Fish (Salmon/Mackerel)
• • Dark Chocolate (85%+)

Understanding the Metrics

What is BMR vs. TDEE?

BMR (Basal Metabolic Rate) is the total calories your body burns just staying alive in a resting state. TDEE (Total Daily Energy Expenditure) factors in your daily movement and exercise on top of BMR.

Mifflin-St Jeor vs. Katch-McArdle

Mifflin-St Jeor calculates energy needs using age, height, and total weight. If you input a Body Fat %, the system dynamically switches to Katch-McArdle, which calculates energy needs based strictly on lean muscle mass for greater accuracy.

How are Macronutrients Calculated?

1 gram of Protein = 4 Calories.
1 gram of Carbohydrate = 4 Calories.
1 gram of Fat = 9 Calories.
Your daily goal target is multiplied by each macronutrient percentage and converted directly to grams.

© 2026 MacroPulse. Scientific Nutrition & Energy Calculator.