Mr Calcu | Smarter macro tracking for real results—customize your nutrition to crush your fitness goals.

Track macros and adjust daily intake with precision. Achieve your fitness goals faster and feel confident with science-backed nutrition planning.

Macro Tracking & Adjustment Calculator Description

What is Macro Tracking?

Macro tracking involves the strategic monitoring of your intake of:

• Carbohydrates – the body’s main energy source
• Proteins – essential for muscle repair and growth
• Fats – support hormonal health and cell function

This calculator is ideal for individuals pursuing:

• Fat loss or muscle gain
• Performance and endurance goals
• Dietary structure (e.g., keto, vegan, low-carb)
• Medical or hormonal health support

How the Calculator Works

Step 1: Input Your Metrics

• Age, gender, weight, height
• Body fat percentage (if known)
• Physical activity level
• Desired goal: maintenance, weight loss, or gain

Step 2: Calculate TDEE

Your Total Daily Energy Expenditure (TDEE) is based on your Basal Metabolic Rate (BMR) and activity level. We use:

Mifflin-St Jeor Equation:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s
(s = +5 for males, −161 for females)

If you provide body fat %, we use:

Katch-McArdle Formula:
BMR = 370 + (21.6 × lean body mass in kg)
Lean Body Mass = weight × (1 − body fat %)

Step 3: Macro Split

Once calories are calculated, macronutrients are derived using:

Protein (g) = goal factor × lean body mass (kg)
Fat (g) = fat percentage × total calories / 9
Carbs (g) = (total calories − [protein × 4 + fat × 9]) / 4

Flexible for Edge Cases

• Low Body Fat: Prioritizes muscle preservation with higher protein
• Obese Individuals: Protein based on lean mass to avoid calorie inflation
• Endurance Athletes: Macro ratio shifts toward 55–65% carbs
• Keto Users: Carb limit adjusted to 20–50g/day
• Hypothyroidism: Flags aggressive deficits; encourages medical input

Real-World Use Cases

Case Study 1: Bodybuilder Cutting Weight

James is 85 kg with 12% body fat. A 20% calorie deficit is applied for cutting.

• Protein: 2.2g/kg LBM → ~180g
• Fats: 25% of calories → ~70g
• Carbs: Remaining → ~190g

Case Study 2: Sedentary Weight Maintenance

Linda, 45 years old, 68 kg, sedentary. Target: maintenance.

• Calories: ~1620 kcal
• Protein: ~90g
• Fats: ~60g
• Carbs: ~165g

Start tracking smarter—use this calculator now to fuel your goals with confidence.