Protein, Carbohydrate, Fat and Calorie Intake Calculator

The macronutrient calculator features two of the most popular formulas for calculating daily calorie intake and macronutrient consumption (proteins, fats, carbohydrates):

1. Harris-Benedict formula;
2. Mifflin-St Jeor formula.

Our calculator determines the daily requirement for calories, macronutrients, vitamins, and minerals based on your fitness goal:

• weight loss;
• mass gain;
• maintaining current condition.

The main difference between our calculator and others is that it offers a range of values, rather than a fixed number.

Harris-Benedict Formula

Proposed in the early 20th century by American scientists. The formula was revised in 1984 with some coefficients changed. This was done because the lifestyle and rhythm of modern life are very different from how people lived in 1918.

The calculation occurs in two stages:

1. calculating the basal metabolic rate (BMR) considering your age, weight, and height;
2. calculating the daily calorie requirement based on the basal metabolic rate, your physical activity level, and fitness goal.

As a result, you get the daily calorie intake, water intake, proteins, fats, and carbohydrates requirements. Additionally, the calculator shows the recommended intake of essential vitamins and minerals.

Calculation Formula

BMR for women: 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years).

BMR for men: 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) - (5.677 * age in years).

AMR (active metabolic rate). Depending on your lifestyle, the corresponding coefficient is chosen:

• Sedentary lifestyle – 1.2;
• Moderate activity (light physical activity or exercises 1-3 times a week) – 1.375;
• Average activity (exercises 3-5 times a week) – 1.55;
• Active people (intense physical activity, exercises 6-7 times a week) – 1.725;
• Athletes and people performing similar loads (6-7 times a week) – 1.9.

Mifflin-St Jeor Formula

A newer formula proposed in the 1990s. It provides more accurate and realistic results than the Harris-Benedict formula. However, it cannot be considered absolutely accurate.

The calculation also occurs in two stages:

1. determining the basal metabolic rate;
2. determining the daily calorie requirement based on the fitness goal.

The result is the daily calorie intake, protein, fat, and carbohydrate requirements. Additionally, it calculates the necessary amount of vitamins and minerals.

Calculation Formula

For men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5) x A;

For women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161) x A.

A is the level of activity, usually differentiated by five degrees of physical activity per day:

• Minimal activity: A = 1.2.
• Low activity: A = 1.375.
• Average activity: A = 1.55.
• High activity: A = 1.725.
• Extra activity: A = 1.9 (this category usually includes people engaged in, for example, weightlifting, or other strength sports with daily training, as well as those performing heavy physical work).

Which Formula is Better

Both formulas provide approximate results. Firstly, because they do not consider the individual characteristics of each body. Secondly, almost no one can adequately assess their physical activity. And thirdly, no one mentions that the calculation should be redone every six months.

According to dry facts, the Mifflin-St Jeor formula provides a more accurate result. But even it needs to be adjusted individually.

Whichever formula you choose, remember: you should primarily focus on your own well-being, not the number on the scale. Fitness is for health, not the other way around.

* All results are individual, depend on each person