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Nutrition · Vue 3 · Pinia · Chart.js

Macro Calculator

Figure out exactly how much protein, carbs, and fat you need each day to achieve your goal, then build a meal plan that actually hits those numbers. Browse recipes by category, add them to your meal plan, and watch your running macro totals stack up against your personal goal in real time.

  1. 1
    Enter your stats — height, weight, age, and activity level to calculate your BMR and TDEE.
  2. 2
    Set your goal — fat loss, maintain, or bulk, with adjustable intensity.
  3. 3
    Choose a nutrition plan — balanced, low fat, low carb, or keto to get your daily macro targets.
  4. 4
    Build your meal plan — browse recipes, add them to your plan, and watch your running totals track against your targets in real time.
How the math works

Formula

Complete the calculator above to see your macro targets.
Filter:

breakfast

No recipes match your current filters.

lunch

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dinner

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snack

No recipes match your current filters.

This calculator is for informational purposes only and is not a substitute for professional medical or nutritional advice. Consult a healthcare provider before making significant changes to your diet or exercise routine.

Knowing you should "eat more protein" is one thing but knowing exactly how many grams, and whether the meals you're actually choosing get you there, is another. This tool was built to close that gap. You enter your body stats, pick a fitness goal, and get a concrete daily target for each macro. Then you browse a recipe library, add meals to your plan, and immediately see how your choices stack up against those targets. The idea is to make macro tracking feel less like a spreadsheet and more like planning.

How the Calculation Works

BMR — Basal Metabolic Rate

How many calories your body burns at complete rest. Two formulas are available depending on your body composition:

Athlete's Formula (Mifflin-St Jeor) — best for lean individuals
Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Lean Mass Formula — better if carrying extra body fat
Lean mass = weight − (weight × body fat %)BMR = (21.6 × lean mass) + 370

Body fat % is calculated using the US Navy method — measuring neck, abdomen (men) or waist and hips (women), then applying:

Male: BF% = 86.010 × log10(abdomen − neck) − 70.041 × log10(height) + 36.76Female: BF% = 163.205 × log10(waist + hips − neck) − 97.684 × log10(height) − 78.387
TDEE — Total Daily Energy Expenditure

BMR scaled up by your real-world activity level. Two factors stack on top of BMR:

TDEE = (activity multiplier × BMR) + ((days/week × min/day × intensity) ÷ 7)

Activity multiplier ranges from 1.15 (sedentary) to 1.40 (very active). Exercise intensity ranges from 5 cal/min (light) to 12 cal/min (max effort). TDEE is your true maintenance number — the calories needed to stay at your current weight.

Calorie Goal

TDEE adjusted for your goal:

Fat loss (suggested): TDEE × 0.85Fat loss (aggressive): TDEE × 0.80Fat loss (reckless): TDEE × 0.75Maintain: TDEE × 1.00Bulk (cautious): TDEE × 1.05Bulk (textbook): TDEE × 1.10Bulk (aggressive): TDEE × 1.15
Macro Split

Four plans to choose from. The Balanced plan calculates protein and fat from body weight, then assigns remaining calories to carbs:

Protein calories = modifier × weight (lbs) × 4Fat calories = modifier × weight (lbs) × 9Carb calories = calorie goal − protein − fat

Default modifiers: protein = 1 g/lb, fat = 0.40 g/lb. Fixed-ratio plans use set percentages — Low Fat (15/60/25), Low Carb (35/25/40), Keto (65/5/30).

Tech Stack

Nuxt 4Vue 3TypeScriptPiniaTailwind CSSChart.js 4vue-chartjs v5Edamam Recipe API