Macronutrient Calculator

Macro Calculator



















Results

About the Calculator

This macronutrient calculator uses the Mifflin-St. Jeor equation to estimate Basal Metabolic Rate (BMR), which is widely regarded as one of the most accurate formulas for calculating daily energy needs based on age, height, weight, and sex. Your Total Daily Energy Expenditure (TDEE) is then estimated by multiplying your basal metabolic rate (BMR) by an activity factor that reflects your lifestyle—from sedentary to highly active or athletic. This helps account for the calories you burn through movement, exercise, and daily tasks.

To help tailor results to your goals, calories are adjusted based on whether your focus is fat loss or muscle gain. For fat loss, the calculator reduces total calories to 80% of your TDEE—a sustainable deficit for most individuals. For muscle gain, it increases calories to 105.5% of TDEE to provide the surplus energy needed for building lean mass without excessive fat gain.

Remember, the numbers provided by this calculator are a starting point—not a guarantee. Everyone’s body responds differently, and adjustments may be needed over time to reflect your metabolism, lifestyle, and goals.

If you’re looking for more guidance, I offer 1:1 online coaching to help you reach your goals with clarity and confidence. I also offer macro-friendly recipes filled with high-protein, balanced meals to support your journey and make tracking easier and more enjoyable.

Client Reviews

★★★★★

“ Kristin Matsumoto brings with her a depth of knowledge and experience to make each workout inspiring and detail-oriented. She adds the nutritional aspect thereby making her approach to training a more successful and complete one. Thank you Kristin for your inspiration, guidance, and for your motivation.

– Sohail

★★★★★

“ Kristin is an awesome coach. She has built me a customized meal and exercise plan that has produced great results in the short time that we’ve worked together. I would recommend anyone looking for a trainer that is very detailed and cares about her clients and their fitness goals to give her a call.

– Lilibeth

★★★★★

“ Ladies listen up! Kristin rocks! She is extremely knowledgeable and focuses on proper form for maximum results. I noticed after 8 sessions my body definitely transformed. She took time to talk about my current meal plan, adjusted my meal plan, and developed a course of action for my weekly workout routine.

– Abi