Macronutrient Calculator - Self-Care By Tahira

Macro Calculator

Use this tool to estimate your daily calories and macros based on your body size, activity, and goal. These numbers are a practical starting point, not a rigid rule. Your body still gets the final say.

Your Inputs

Sex

Age

Units

Body Weight

Height

Activity Level

Goal

Goal Pace

Macro Style

Your Results

Daily Calories

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Estimated Maintenance

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Protein —

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Carbs —

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Fat —

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Pick your inputs and calculate to see your starting macro targets.

This calculator uses the Mifflin-St Jeor equation to estimate energy needs, then adjusts calories based on your goal pace. It is designed for general education and should not replace personalized medical or nutrition advice.