Free Guide

Macro Calculator Cheat Sheet

Know your numbers. Stop guessing at nutrition. The formulas, food lists, and sample meal plans you need.

Why Macros Matter More Than Calories Alone

Counting calories tells you how much you eat. Tracking macros tells you what you eat. And what you eat determines whether you lose fat, build muscle, or spin your wheels.

4 cal/g

Protein

Builds and repairs muscle. Keeps you full.

4 cal/g

Carbs

Primary energy source. Fuels workouts and brain.

9 cal/g

Fat

Supports hormones, brain health, and absorption.

The Mifflin-St Jeor Formula

The gold standard for estimating your Basal Metabolic Rate (BMR) — the calories your body burns just by existing.

For Men

BMR = (10 x kg) + (6.25 x cm) - (5 x age) + 5

lbs / 2.205 = kginches x 2.54 = cm

Worked Example

185 lb, 5'10", 32 years old

Weight: 185 / 2.205 = 83.9 kg

Height: 70 x 2.54 = 177.8 cm

BMR = (10 x 83.9) + (6.25 x 177.8) - (5 x 32) + 5

BMR = 839 + 1,111 - 160 + 5 = 1,795 cal/day

Activity Multiplier Table

Activity Level	Description	Multiplier
Sedentary	Desk job, little to no exercise	x 1.2
Lightly Active	Light exercise 1-3 days/week	x 1.375
Moderately Active	Moderate exercise 3-5 days/week	x 1.55
Very Active	Hard exercise 6-7 days/week	x 1.725
Extremely Active	Athlete or very physical job + training	x 1.9

Example (moderately active): 1,795 x 1.55 = 2,782 cal/day (TDEE — your maintenance calories)

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