3 Formula Calorie And Macro Calculator | Find Your Daily Intake

Daily Calorie And Macro Calculator

Step 1: Choose the formula
Step 2: Basic Information
Step 3: Activity Level
Step 4: Select your goal
Your results:
Basal Metabolic Rate (BMR):
Body Mass Index (BMI):
Target calorie intake per day:
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbs: 0 g

Mifflin St Jeor Equation

The Mifflin St Jeor Equation is one of the most accurate formulas to calculate BMR (Basal Metabolic Rate), which is the rate of calories burned at rest.

BMR Equations:

  • Males
    • BMR = 10 x Weight(kg) + 6.25 x Height(kg) – 5 x Age + 5
  • Females
    • BMR = 10 x Weight(kg) + 6.25 x Height(kg) – 5 x Age – 161

Harris Benedict Equation

Our Harris Benedict Equation for this calculator is the revised version. Which takes better consideration for body composition in comparison to its earlier version.

BMR Equations:

  • Males
    • BMR = 13.397 x Weight(kg) + 4.779 x Height(kg) – 5.677 x Age + 88.362
  • Females
    • BMR = 9.247 x Weigth(kg) + 3.098 x Height(kg) – 4.330 x Age + 447.593

World Health Organization

The world health organization uses equations based around an individual BMI (Body Mass Index). BMI is used to calculate how far overweight, or underweight an individual is based on their height, weight, and age. It’s important to note that this data may be inaccurate, as it doesn’t always properly take factors such as water retention, or muscle mass into consideration.

BMI Equation:

  • Weight(kg)/Height(m2) = BMI

Are These Calculations Accurate?

Calorie and macro calculator

When calculating daily calorie intake, BMI, BMR, and macros, be sure to fill out the questionnaires as accurately as possible for the best results. For instance, your body weight can fluctuate up and down throughout the day. That’s why finding your average day-to-day weight before filling out this calculator may be a good idea.

A simple way to figure out your average weight is by weighing yourself first thing in the morning for five consecutive days in a row. Before you step on the scale try to relieve your bowels and bladder. Do your best to avoid eating or drinking anything beforehand.

If you’re able to, weighing yourself unclothed will make for a more accurate scale reading. Make sure the scale is placed on a hard, flat surface.

Once the five days are up, use the average weight to find your daily calorie needs using the calculator above. To find the average add up your bodyweight total from all five days. Then divide that number by five, which will lead to your answer.

This calculator is a tool to help reach your health goals. It provides a baseline to follow and adjust from. To keep it clear, the results shown are still just estimations.

Make Small Adjustements

Once the daily calorie and macro needs have been calculated. Creating a sustainable nutrition plan is the next step. Use the calorie and macro calculations provided to do so. Try to hit that number (calories and macros) consistently for two weeks. After that, readjust up or down if necessary to better obtain your goals. Keep the adjustments small by adding or removing 50-100 calories at a time. If you’re trying for extreme weight loss or weight gain then you may have to move in larger increments.

Enjoy the process and watch your body begin to take form.

Now go crush them health goals…

Stay Wild!

Eric Decremer
Eric Decremer

Eric is an ISSA Certified Personal Trainer and competes in the USPA Powerlifting Association. Feel free to contact him anytime at edecremer@wildnswole.com!

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