Calculate Your Macros Instantly
Welcome to DrinkDigits Macro Calculator, your tool for smarter nutrition. In just seconds, you’ll know exactly how many calories, protein, carbs, and fats you should eat each day based on your body and goals.
Basic Information
Range: 36-96 inches
Range: 50-500 lbs
Range: 13-120 years
Activity Level
Goals & Preferences
Body Composition
Daily Targets
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 equations and instant unit conversion to compute your calorie and macronutrient needs — instantly. It calculates your BMI, BMR, TDEE, and daily macro targets using scientifically validated formulas.
🧮 What the Calculator Measures
1. Body Mass Index (BMI)
Standard measure of body composition based on height and weight.
Formula: Weight(kg) ÷ Height(m)²
Categories: Underweight, Normal, Overweight, Obese
2. Basal Metabolic Rate (BMR)
Calories your body burns at rest using the Mifflin-St Jeor equation.
Most accurate BMR formula for healthy adults.
3. Total Daily Energy Expenditure (TDEE)
Total calories burned per day including all activities.
Formula: BMR × Activity Multiplier
Activity multipliers range from 1.2 (sedentary) to 2.0+ (very active).
4. Macronutrient Distribution
Daily protein, carbohydrate, and fat targets based on your goals.
| 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 produce accurate, personalized results. You'll see your BMI category, daily calorie targets, and macro breakdown with visual progress bars.
🔬 Why It's Reliable
- Based on the scientifically validated Mifflin-St Jeor equation for BMR calculation.
- Uses established activity multipliers from nutrition research.
- Automatic unit conversion ensures accuracy across Imperial and Metric systems.
- No brand bias — results rely purely on your entered data and scientific formulas.
- Updated for 2025 with current nutritional science and best practices.
💡 Pro Tips
- Recalculate every 2-3 weeks as your body composition changes
- Adjust calories by 5-10% if progress stalls after 2 weeks
- Use the activity multiplier that best matches your lifestyle
- Consider your goal approach: mild (10%), moderate (15%), aggressive (20%)
See also our Starbucks Calculator for drink-specific nutrition tracking.
Have questions? Check our FAQ section below.
