Macro Calculator
Calculate your daily macronutrient needs based on your goals and activity level
How It Works
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Why Use It
Precision Partitioning - Goes beyond simple calories to determine exactly how much protein, fat, and carbohydrate your body needs.
Optimised for Performance - Tailors your nutrient ratios to support muscle preservation, hormonal health, and sustained energy levels.
Built for Your Goals - Receive specific splits for "Keto," "High Protein," or "Balanced" approaches based on your fitness objective.
Built by Everlab's Medical Team - Developed by Everlab’s medical experts to provide evidence-informed guidance for your preventative health journey.
Disclaimer
This macro calculator provides general estimates only and is not a substitute for professional medical advice. Always speak with your doctor or a healthcare professional before making significant changes to your diet. Results are based on estimated energy expenditure and standard nutritional ratios; individual needs may vary based on metabolic health and underlying conditions.
Everlab’s Macro Calculator
Most people focus on the quantity of food they eat, but overlook the quality and composition. While calories determine weight change, macronutrients determine what that weight is - whether you are losing body fat or sacrificing lean muscle mass.
Optimising your macronutrient distribution is a pillar of preventative health. That is why we created the Everlab Macro Calculator: to provide a clear, science-backed ratio of proteins, fats, and carbs tailored to your biology and activity levels.
The more precisely you fuel your body, the better you can manage blood sugar, support muscle protein synthesis, and maintain long-term metabolic vitality.
The best part? It takes less than two minutes, uses information you already know, and provides a roadmap for your next meal.
Why Your Macronutrient Split Matters
Nutrition is about more than just energy; it’s about providing the specific building blocks your body needs to function at its peak.
- Preventative Health: Proper protein intake is essential for maintaining muscle mass as we age (sarcopenia prevention), while healthy fats support brain function and hormone production.
- Blood Sugar Management: Balancing carbohydrates with fiber, protein, and fats helps prevent the insulin spikes and crashes that drive metabolic dysfunction.
- Body Composition: Hitting specific protein targets ensures that weight loss comes primarily from adipose tissue (fat) rather than vital muscle tissue.
- Energy Consistency: Finding your ideal carb-to-fat ratio can eliminate "afternoon slumps" and provide steady fuel for both cognitive tasks and physical training.
What is a Macro Calculator?
A macro calculator is a nutritional tool that first estimates your Total Daily Energy Expenditure (TDEE) and then divides those calories into the three primary macronutrients:
- Protein: 4 calories per gram. Essential for tissue repair and immune function.
- Fats: 9 calories per gram. Vital for hormone synthesis and nutrient absorption.
- Carbohydrates: 4 calories per gram. The body’s preferred fuel source for high-intensity activity.
It uses your personal metrics to ensure your "split" aligns with your metabolic demands, rather than following a one-size-fits-all diet plan.
Common Foods & Macro Profiles
Use this reference to help plan your meals and track your macronutrient intake.
About the BMR Formulas
1. Mifflin-St Jeor Equation
Published in 1990, this is considered one of the most accurate formulas for estimating BMR and is recommended by the Academy of Nutrition and Dietetics.
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
2. Katch-McArdle Equation
This formula uses lean body mass (LBM) instead of total weight, making it potentially more accurate for people who know their body fat percentage, especially athletes.
BMR = 370 + (21.6 × lean body mass in kg)
Lean body mass = weight × (1 - body fat %)
3. Activity Multipliers (Harris-Benedict)
Your TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR by an activity factor:
Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9
Basic Nutrition Tips for your Macros
1. Protein
- Essential for muscle building and repair
- Helps maintain satiety and reduces hunger
- Spread intake across meals (20-40g per meal)
- Good sources: chicken, fish, eggs, Greek yogurt, legumes
2. Carbohydrates
- Primary energy source for the body and brain
- Choose complex carbs for sustained energy
- Time around workouts for optimal performance
- Good sources: oats, rice, sweet potatoes, fruits, vegetables
3. Fats
- Essential for hormone production and nutrient absorption
- Focus on unsaturated fats from whole food sources
- Include omega-3 fatty acids for brain and heart health
- Good sources: avocados, nuts, olive oil, fatty fish
4. General Guidelines
- Track your intake for at least a week to understand your patterns
- Adjust macros based on your progress and energy levels
- Stay hydrated - aim for 2-3 liters of water daily
- Be consistent but flexible - occasional deviations are normal
- Weigh yourself at the same time for accurate tracking
Who Should Use This Calculator?
Everlab’s macro calculator is designed for individuals who want a granular, proactive approach to their nutrition and long-term wellness.
You should use this calculator if you are:
- An adult looking to improve body composition (lose fat or gain muscle).
- An athlete or active individual wanting to optimise recovery and performance.
- Anyone looking to move beyond simple calorie counting to a more sophisticated nutritional strategy.
Do NOT use this calculator if you have:
- Kidney Disease: High-protein diets can place additional strain on compromised renal function.
- Eating Disorders: Tracking specific gram targets may not be appropriate for those with a history of disordered eating.
- Pregnancy: Nutritional demands shift rapidly during pregnancy and require direct clinical supervision.
- Acute Metabolic Conditions: Conditions like Type 1 Diabetes require precise medical carbohydrate counting that general calculators cannot provide.
How Your Macros Are Calculated
The calculator uses your TDEE as a baseline and applies evidence-based ratios:
- Basal Metrics: Your age, gender, height, and weight determine your baseline energy needs.
- Activity Multiplier: We account for "Non-Exercise Activity Thermogenesis" (NEAT) and intentional exercise.
- Goal Selection: * Maintenance: A balanced split for long-term health.
- Cutting: Higher protein to protect muscle while in a deficit.
- Bulking: Increased carbohydrates to fuel intense training and growth.
Understanding Your Results
After you complete the calculation, you will see your daily targets in grams:
- Protein Target: The "anchor" of your diet to support lean mass.
- Fat Target: The minimum required for hormonal and cellular health.
- Carbohydrate Target: The remaining energy needed to fuel your lifestyle and brain.
What the Calculator Cannot Tell You
- Food Quality: The calculator gives you the numbers, but not the sources. 100g of carbs from sweet potatoes impacts the body differently than 100g from refined sugar.
- Micronutrient Status: It does not track your intake of essential vitamins, minerals, or antioxidants.
- Hydration Needs: Fluid and electrolyte requirements are separate from macronutrient targets.
Why is Comprehensive Testing Important?
Macros are a vital tool, but they are only part of the Everlab preventative framework. To truly understand how your diet is affecting your biology, we look deeper.
A comprehensive Everlab assessment includes:
- Advanced Lipids & Biomarkers: Seeing how your fat and carb intake actually affects your cholesterol and blood glucose.
- DEXA Scanning: The gold standard for measuring exactly how much muscle and fat you are carrying.
- Continuous Glucose Monitoring (CGM): Understanding your unique glycemic response to different carbohydrate sources.
Frequently Asked Questions
1. Is a "Low Carb" or "Low Fat" split better?
There is no "best" split for everyone. Research shows that for weight loss, protein consistency and a total calorie deficit matter more than the specific carb-to-fat ratio.
2. Can I just track protein?
For many, "Protein-First" eating is a successful strategy. However, tracking all three ensures you aren't accidentally under-consuming essential fats or over-consuming total energy.
3. How accurate is the protein recommendation?
We follow clinical guidelines that typically range from 1.2g to 2.2g of protein per kilogram of body weight, depending on your activity level and goals.