What is a macro calculator?

A macro calculator estimates how many calories, protein, carbohydrates, and fats you should eat each day based on your body data and goals. It helps support weight loss, muscle gain, or maintenance through balanced nutrition.

How accurate is the DrinkDigits Macro Calculator?

The calculator uses validated equations like Mifflin-St Jeor and standard activity multipliers. Results are reliable estimates for general nutrition planning but should be adjusted based on real-world progress.

Can I use this macro calculator for weight loss?

Yes. The calculator can help estimate a calorie target that supports gradual, sustainable fat loss while maintaining adequate protein intake.

Can this macro calculator help with muscle gain or maintenance?

Yes. By adjusting calorie intake and protein targets, the calculator supports muscle gain, strength training goals, and weight maintenance routines.

How often should I recalculate my macros?

Most people should recalculate every 2–4 weeks, especially if body weight, activity level, or training intensity changes.

Does this macro calculator work for different diets?

Yes. The macro targets can be applied to various eating styles, including balanced diets, high-protein plans, lower-carb approaches, or plant-based diets.

What should I do after calculating my macros?

Use your results to plan meals, track intake, and monitor progress. Adjust slightly over time based on energy levels, hunger, and results.

Macro Calculator

Calculate your daily calories, protein, carbs, and fats instantly based on your body, activity level, and nutrition goals.

What Is the DrinkDigits Macro Calculator?

The DrinkDigits Macro Calculator estimates your daily calorie and macronutrient needs including protein, carbohydrates, and fats based on your age, weight, height, activity level, and goals. Whether your goal is to lose weight, gain muscle, maintain your current weight, or improve overall health, this tool uses validated equations like Mifflin-St Jeor to calculate your energy expenditure and macro targets.

This calculator provides personalized estimates for daily calories (TDEE), protein, carbs, and fats so you can plan meals and nutrition more effectively.

Basic Information

Gender

Unit System

Height (inches)

Range: 36-96 inches

Weight (lbs)

Range: 50-500 lbs

Age (years)

Range: 13-120 years

Activity Level

Job Activity Level

Workout Frequency

Free Time Activity

Goals & Preferences

Primary Goal

Approach

Diet Preference

Body Composition

25.8

BMI - Overweight

Consider consulting with a healthcare provider about your BMI category.

1783

BMR (cal/day)

2941

TDEE (cal/day)

Daily Targets

2941 kcal

Target Calories

Protein221g (30%)

Fat98g (30%)

Carbs294g (40%)

Get Your Free Report

Receive a detailed nutrition plan with meal ideas and tracking tips.

Success Tips

Track your intake for the first 2-3 weeks
Adjust portions based on hunger and energy
Stay hydrated with 8-10 glasses of water daily
Focus on whole, minimally processed foods
Be patient - sustainable changes take time

⚙️ How Our Macro Calculator Works

The DrinkDigits Macro Calculator uses evidence-based nutrition formulas to estimate your daily calorie and macronutrient needs. By analyzing your age, height, weight, activity level, and goals, the calculator provides personalized targets for calories, protein, carbohydrates, and fats.

This tool is designed for general nutrition planning and educational use, helping you make informed decisions about your daily intake.

🧮 What the Calculator Measures

1. Body Mass Index (BMI)

BMI is a standard screening tool used to categorize body weight relative to height.

Formula: Weight(kg) ÷ Height(m)²

Categories: Underweight, Normal, Overweight, Obese

2. Basal Metabolic Rate (BMR)

BMR estimates how many calories your body burns at rest to maintain basic functions like breathing and circulation.

The calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for healthy adults.

Men: (10 × weight) + (6.25 × height) - (5 × age) + 5

Women: (10 × weight) + (6.25 × height) - (5 × age) - 161

Most accurate BMR formula for healthy adults.

3. Total Daily Energy Expenditure (TDEE)

TDEE represents the total number of calories you burn per day, including daily activities and exercise.

Formula: BMR × Activity Multiplier

Activity multipliers range from 1.2 (sedentary) to 2.0+ (very active).

4. Macronutrient Distribution

Your daily macronutrient targets are calculated based on your total calorie needs and balanced macro ratios.

Macronutrient	Calories per Gram	Default %
Protein	4 kcal/g	30%
Carbohydrates	4 kcal/g	40%
Fat	9 kcal/g	30%

Swipe to see more →

Each calculation uses your personal data to generate accurate, individualized results. You'll see your estimated BMI category, daily calorie target, and macro breakdown displayed clearly.

🔬 Why It's Reliable

Uses the scientifically validated Mifflin-St Jeor equation
Applies established activity multipliers used in nutrition research
Automatic unit conversion supports Imperial and Metric systems
No brand or product bias — results rely only on your data
Updated with current nutrition science and best practices

💡 Pro Tips

Recalculate your macros every 2–3 weeks as your body changes
If progress stalls, adjust calories by 5–10% after two weeks
Choose the activity level that best matches your real routine
Use a mild (10–15%) calorie adjustment before advanced approaches

Recalculate Your Macros →

You can also explore drink-specific nutrition using our Starbucks Calorie Calculator and Dunkin' Calorie Calculator.