ProPhysique Macro Calculator

Calculate your optimal macronutrient intake based on your body stats, fitness goals, and activity level. This tool helps you determine the right balance of proteins, carbohydrates, and fats for your physique goals.

Age Enter your age in years

Gender

Weight Enter your weight in kg

Height Enter your height in cm

Activity Level

Fitness Goal

Body Fat Percentage (optional) If known, enter your body fat percentage for more accurate results

Macro Ratio Preference

Quick Examples:

How to Use This Calculator

Enter your personal information: age, gender, weight, and height
Select your activity level and fitness goal
Optionally, enter your body fat percentage for more accurate results
Choose your preferred macro ratio or use the default balanced option
Click "Calculate Macros" to see your personalized macro targets

Formula Used

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + s

          TDEE = BMR × Activity Factor

          Daily Calories = TDEE × Goal Factor

Where:

BMR = Basal Metabolic Rate (calories your body needs at rest)
s = +5 for males, -161 for females
Activity Factor = 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), 1.9 (very active)
Goal Factor = 0.8 (fat loss), 1.0 (maintenance), 1.15 (muscle gain)
Protein = 4 calories per gram
Carbs = 4 calories per gram
Fat = 9 calories per gram

Example Calculation

Real-World Scenario:

Let's calculate macros for a 30-year-old male who weighs 80kg, is 175cm tall, exercises moderately 3-5 days a week, and wants to lose fat.

Given:

Age = 30 years
Gender = Male
Weight = 80 kg
Height = 175 cm
Activity Level = Moderately active
Goal = Lose fat

Calculation:

BMR = 10 × 80 + 6.25 × 175 - 5 × 30 + 5 = 800 + 1093.75 - 150 + 5 = 1748.75 calories

TDEE = 1748.75 × 1.55 = 2710.56 calories

Daily Calories = 2710.56 × 0.8 = 2168.45 calories (rounded to 2170)

Using balanced ratio (40% carbs, 30% protein, 30% fat):

Protein = 2170 × 0.3 ÷ 4 = 163g

Carbs = 2170 × 0.4 ÷ 4 = 217g

Fat = 2170 × 0.3 ÷ 9 = 72g

Result: Daily targets: 2170 calories, 163g protein, 217g carbs, 72g fat

Why This Calculation Matters

Practical Applications

Optimize body composition for fitness goals
Improve athletic performance and recovery
Support muscle growth and fat loss
Create sustainable nutrition plans

Key Benefits

Precision nutrition for specific physique goals
Eliminates guesswork from meal planning
Provides structure for tracking progress
Customizable to individual preferences

Common Mistakes & Tips

Many people underestimate their protein needs, especially when trying to build muscle. Aim for at least 1.6-2.2g of protein per kg of body weight if your goal is muscle growth. Even during fat loss phases, adequate protein helps preserve muscle mass and increases satiety.

Creating too large of a calorie deficit can lead to muscle loss, metabolic adaptation, and nutrient deficiencies. For sustainable fat loss, aim for a moderate deficit of 15-20% below your maintenance calories (approximately 300-500 calories less per day).

Focusing only on macros can lead to neglecting fiber and micronutrients. Ensure you're getting at least 25-35g of fiber daily from vegetables, fruits, and whole grains. A varied diet with different colored fruits and vegetables ensures you get essential vitamins and minerals for optimal health and performance.

Frequently Asked Questions

Recalculate your macros every 4-6 weeks or when your weight changes by more than 5% (about 4-5kg for most people). As you lose or gain weight, your energy needs change, so your macros should be adjusted accordingly to continue making progress toward your goals.

Yes, it's generally recommended to track macros on rest days as well. You might slightly reduce your calorie intake (typically by 100-200 calories) on rest days, but maintain your protein intake to support muscle recovery and growth. The reduction should primarily come from carbohydrates since your energy needs are lower on rest days.

Yes, you can incorporate "cheat meals" while tracking macros by planning ahead. You can reduce your calorie intake slightly throughout the day or week to accommodate a higher-calorie meal. This approach, often called flexible dieting, allows for more food freedom while still making progress toward your goals. Remember that consistency matters more than perfection.

References & Disclaimer

Nutrition Disclaimer

This calculator provides general nutritional guidance and is not a substitute for professional medical or nutritional advice. Individual nutritional needs may vary based on health conditions, medications, and other factors. Consult with a registered dietitian or healthcare provider before making significant changes to your diet.

References

A Systematic Review of the Evidence for a Higher Protein Intake for Optimal Body Composition - Evidence-based review of protein needs for body composition goals
International Society of Sports Nutrition Position Stand: Nutrient Timing - Comprehensive guidelines on nutrient timing for athletes
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids - National Academies of Sciences guidelines on macronutrient intake

Accuracy Notice

This calculator provides estimates based on established formulas and should be used as a starting point. Individual metabolic rates vary, and factors not accounted for in this calculator (such as genetics, hormonal status, and specific health conditions) can affect your nutritional needs. Monitor your progress and adjust your intake based on your body's response.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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Tags:

health nutrition-diet-planning prophysique macro medical fitness body weight

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