Kcal and Macro Calculator.
Macro Calculator UK | Free Macro Calculator
At Metabolic Birmingham, we believe in the power of knowing your numbers—specifically, the calories and macronutrients (carbohydrates, protein, and fat) you need to achieve your weight loss goals.
While tracking calories and macros isn't essential for success, it’s an effective tool for understanding the nutritional value of food and adjusting your diet based on your progress.
Our calorie calculator and step-by-step guide will help you determine your individual calorie and macronutrient requirements, providing a solid foundation for your weight loss journey.
Free Kcal and Macro Calculator
To calculate your calorie and macronutrient needs, simply enter your target body weight.
The macro calculator is a starting point and may not account for all individual differences. To fine-tune your numbers, refer to our step-by-step framework below.
Remember, these are initial figures. Adjust your numbers based on your progress, including metrics like weight, body fat, recovery, and performance.
Making adjustments to your macro calculator
Step 1 - Calculate your BMR
The first step is working out your BMR by using the Katch-Mcardle formula:
BMR = 370 + (21.6 x Lean Body Mass(kg))
Lean Body Mass = (Weight(kg) x (100-(Body Fat %)))/100
To help calculate your body fat percentage use the US Navy calculator:
https://www.calculator.net/body-fat-calculator.html
At Metabolic Birmingham, we offer Resting Metabolic Rate Testing the gold standard for calculating your BMR (metabolism).
Step 3 - Estimate energy expenditure through exercise
Estimate the number of kcals you will expend during exercise using the MET scale or with the use a fitness wearable.
Each day of the week can be defined by the amount of activity performed. A recovery day or day without a workout would be classed as a “light day”. Training once would be classified as a “moderate day”, and days where you train twice would be classed as “hard days”.
VO2Max testing or metabolic efficiency testing is another way to accurately measure your kcal and carbohydrate:fat burn during exercise.
Step 2 - Calculate your daily energy expenditure
Calculate your daily energy expenditure by estimating your Physical Activity Level (PAL).
This is a rough measure of your lifestyle activity and does not include planned or structured exercise but only day-to-day life.
Unless you have an active job, set your PAL at sedentary (we will later calculate activity from exercise).
PAL
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Mostly inactive or sedentary: 1.2
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Fairly active: 1.3
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Moderately active: 1.4
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Active: 1.5
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Very active: 1.7
What about the Thermic Effect of Feeding (TEF)?
TEF can account for an additional 5-10% of your Total Energy Expenditure (TEE), but this is only an estimate. The type and amount of food you eat will influence this number. Protein has a significantly higher TEF than carbohydrates and fat. About 25% of the calories from protein are lost as heat, whereas carbohydrates lose around 10% and fat only 2-3%.
Given that TEF varies daily and has a minor impact on your TEE, we recommend not worrying too much about it. However, if you're struggling to gain weight or want precise estimates, consider adding 5-10% to your TEE to account for TEF.
Step 4: Adjust for body composition goals
Add the figures from steps 2 and 3. This is the number of kcals you need to maintain your body weight.
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If your goal is to lose weight, reduce your kcal intake by 15%. This is done by multiplying your figure by 0.85.
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If your goal is to gain weight, increase your kcal intake by 20%. This is done by multiplying your figure by 1.2
If you wanted more help with improving performance and fat loss, check out our 28 Day Accelerator Programme here
Calculate your Macros
Step 5: Calculate your protein
To calculate your daily protein intake:
Multiply your lean body mass by 2.3-2.5 or 1.6-2.0 of your TARGET bodyweight
The number you calculate is the recommended number of grams of protein you are advised to eat in a day.
Step 6: Calculate your fat
A good starting point for your fat intake is between 0.8-1.0g.kg.bw per day. If you prefer more fat in the diet, then go for the higher number. If you perform higher intensity, prolonged moderate/high intensity (<70%MHR) or high-volume resistance training then aim for the lower range.
If your primary activity is a low volume sport such as powerlifting or Olympic weightlifting, or your goal is weight loss, then you may choose to increase your fat intake above this recommendation. This will mean that a smaller proportion of your food will come from carbohydrates.
Step 7: Calculate your carbohydrates
If you goal is weight loss or your exercise sessions don't extend beyond 60mins, carbohydrate intake can be calculated by the kcals left over after working out your fat and protein needs. To do this, use the following conversions:
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Fat kcals = fat in grams × 9 (There are 9 kcals per g of fat)
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Protein kcals = protein in grams × 4 (There are 4 kcals per g of protein)
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Carbohydrate kcals = total daily kcals – fat kcals – protein kcals
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Carbohydrates in grams = carb kcals ÷ 4 (There are 4 kcals per g of carbohydrates)
If your goal is performance and your training is more carbohydrate dependant, use the endurance guidelines below to help adjust for your carbohydrate needs.
Carbohydrates: As the primary fuel source for both strength and endurance training, carbohydrates are essential for hybrid and Hyrox athletes. Carbs should make up about 45-60% of total calories. The intensity and duration of your training should dictate your carbohydrate intake. More intense and longer duration workouts require more carbs.