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In this article, I will provide you will the equations for the three main macro calculators.
These include the Mifflin St-Jeor, Harris-Benedict, and WHO.
Plus, I’ll link to an accurate calorie and macro calculator that you can use with these equations.
Important note: if you have any questions or concerns while using the calculator please feel free to contact me.
Table of Contents
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.
- 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
Find your Macros with the Mifflin Equation
Harris Benedict Equation
The 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 Weight(kg) + 3.098 x Height(kg) – 4.330 x Age + 447.593
Find your Macros with the Harris Equation
World Health Organization
The world health organization uses equations based on 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.
- Weight(kg)/Height(m2) = BMI
Find your BMI with the WHO Equation
Calorie and Macro Calculator FAQs
Is It Better To Stick to Macros or Calories?
Generally, macro-tracking is more tailored to your specific dietary plan than general calorie counting.
Macro-tracking allows you to know exactly how much of each essential nutrient you are consuming, allowing you to better monitor progress and adjust according to results.
Calorie counting can be an effective way to track your food intake, but it does not offer the same level of precision or customization as macro-tracking.
Do Calories Matter if You Hit Your Macros?
Hitting your macros is more important than simply hitting a certain number of calories because it ensures you are getting the right balance of essential nutrients.
You may reach your calorie target, but still be missing out on vital vitamins and minerals if you don’t hit your macros.
Eating the right mix of macronutrients, carbohydrates, proteins, and fats, is essential for optimal health, performance, and body composition.
Are These Calculations Accurate?
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 body weight 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 Adjustments
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!
