Macronutrient Calculator<\/title>\n <style>\n \/* Initially hide the results section *\/\n #resultSection {\n display: none;\n }\n <\/style>\n<\/head>\n<body>\n\n <h2>Macro Calculator<\/h2>\n\n \n <form id=\"macroCalculator\">\n <label for=\"gender\">Gender:<\/label><br>\n <select id=\"gender\">\n <option value=\"female\">Female<\/option>\n <option value=\"male\">Male<\/option>\n <\/select><br><br>\n\n <label for=\"weight\">Weight (lbs):<\/label><br>\n <input type=\"number\" id=\"weight\" required><br><br>\n\n <label for=\"height\">Height (inches):<\/label><br>\n <input type=\"number\" id=\"height\" required><br><br>\n\n <label for=\"age\">Age (years):<\/label><br>\n <input type=\"number\" id=\"age\" required><br><br>\n\n <label for=\"activityLevel\">Activity Level:<\/label><br>\n <select id=\"activityLevel\">\n <option value=\"1.2\">Sedentary (little or no exercise)<\/option>\n <option value=\"1.3\">Low step count, lifting 1-2x\/week<\/option>\n <option value=\"1.4\">Moderate step count, lifting 3-4x\/week<\/option>\n <option value=\"1.5\">High step count, lift 4+ days\/week or strenuous job<\/option>\n <option value=\"1.7\">Performance athlete<\/option>\n <\/select><br><br>\n\n <label for=\"goal\">Goal:<\/label><br>\n <select id=\"goal\">\n <option value=\"lose\">Fat Loss<\/option>\n <option value=\"maintain\">Maintenance<\/option>\n <option value=\"gain\">Muscle Gain<\/option>\n <\/select><br><br>\n\n <button type=\"button\" onclick=\"calculateMacros()\">Calculate Macros<\/button>\n <\/form>\n\n \n <div id=\"resultSection\">\n <h3>Results<\/h3>\n <p id=\"result\"><\/p>\n <\/div>\n\n <script>\n function calculateMacros() {\n \/\/ Get user input\n const weight = parseFloat(document.getElementById('weight').value);\n const height = parseFloat(document.getElementById('height').value);\n const age = parseInt(document.getElementById('age').value);\n const gender = document.getElementById('gender').value;\n const activityLevel = parseFloat(document.getElementById('activityLevel').value);\n const goal = document.getElementById('goal').value;\n\n \/\/ Validate inputs\n if (isNaN(weight) || isNaN(height) || isNaN(age)) {\n alert(\"Please fill out all fields correctly.\");\n return;\n }\n\n \/\/ Convert height from inches to cm and weight from lbs to kg\n const heightCm = height * 2.54;\n const weightKg = weight \/ 2.20462;\n\n \/\/ Calculate BMR using the Mifflin St. Jeor equation\n let bmr;\n\n if (gender === \"female\") {\n bmr = 10 * weightKg + 6.25 * heightCm - 5 * age - 161; \/\/ Female equation\n } else {\n bmr = 10 * weightKg + 6.25 * heightCm - 5 * age + 5; \/\/ Male equation\n }\n\n \/\/ Adjust for activity level\n const tdee = bmr * activityLevel;\n\n \/\/ Adjust for goal\n let caloricIntake;\n if (goal === 'lose') {\n caloricIntake = tdee * 0.8; \/\/ 0.8 x TDEE for fat loss\n } else if (goal === 'gain') {\n caloricIntake = tdee * 1.055; \/\/ 1.055 x TDEE for muscle gain\n } else {\n caloricIntake = tdee; \/\/ Maintenance\n }\n\n \/\/ Macro breakdown (assuming general macro distribution: 40% carbs, 30% protein, 30% fats)\n const carbs = (caloricIntake * 0.4) \/ 4; \/\/ 1g of carbs = 4 calories\n const protein = (caloricIntake * 0.3) \/ 4; \/\/ 1g of protein = 4 calories\n const fats = (caloricIntake * 0.3) \/ 9; \/\/ 1g of fat = 9 calories\n\n \/\/ Display results\n document.getElementById('result').innerHTML = `\n <strong>Calories per day: <\/strong>${Math.round(caloricIntake)}<br>\n <strong>Carbs: <\/strong>${Math.round(carbs)}g<br>\n <strong>Protein: <\/strong>${Math.round(protein)}g<br>\n <strong>Fats: <\/strong>${Math.round(fats)}g\n `;\n\n \/\/ Show the results section after calculation\n document.getElementById('resultSection').style.display = 'block';\n }\n <\/script>\n\n<\/body>\n<\/html><h3 class=\"wp-block-heading\">About the Calculator<\/h3><p>This macronutrient calculator uses the <strong>Mifflin-St. Jeor equation<\/strong> 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 <strong>Total Daily Energy Expenditure (TDEE)<\/strong> is then estimated by multiplying your basal metabolic rate (BMR) by an <strong>activity factor<\/strong> that reflects your lifestyle\u2014from sedentary to highly active or athletic. This helps account for the calories you burn through movement, exercise, and daily tasks.<\/p><p>To help tailor results to your goals, calories are adjusted based on whether your focus is <strong>fat loss<\/strong> or <strong>muscle gain<\/strong>. For fat loss, the calculator reduces total calories to 80% of your TDEE\u2014a 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.<\/p><p>Remember, the numbers provided by this calculator are a starting point\u2014<strong>not a guarantee.<\/strong> Everyone\u2019s body responds differently, and adjustments may be needed over time to reflect your metabolism, lifestyle, and goals.<\/p><p>If you\u2019re looking for more guidance, I offer <strong><a href=\"https:\/\/foreverfitandstrong.com\/?page_id=92\">1:1 online coaching<\/a><\/strong> to help you reach your goals with clarity and confidence. I also offer <span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><a href=\"https:\/\/foreverfitandstrong.com\/?page_id=126\" target=\"_blank\"><strong>macro-friendly recipes<\/strong><\/a><\/span> filled with high-protein, balanced meals to support your journey and make tracking easier and more enjoyable.<\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>Macronutrient Calculator Macro Calculator Gender: FemaleMale Weight (lbs): Height (inches): Age (years): Activity Level: Sedentary (little or no exercise)Low step count, lifting 1-2x\/weekModerate step count, lifting 3-4x\/weekHigh step count, lift 4+ days\/week or strenuous jobPerformance athlete Goal: Fat LossMaintenanceMuscle Gain Calculate Macros Results About the Calculator This macronutrient calculator uses the Mifflin-St. Jeor equation to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-372","page","type-page","status-publish","hentry"],"yoast_head":"\n<title>Macro Calculator - Forever Fit and Strong<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foreverfitandstrong.com\/?page_id=372\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Macro Calculator - Forever Fit and Strong\" \/>\n<meta property=\"og:description\" content=\"Macronutrient Calculator Macro Calculator Gender: FemaleMale Weight (lbs): Height (inches): Age (years): Activity Level: Sedentary (little or no exercise)Low step count, lifting 1-2x\/weekModerate step count, lifting 3-4x\/weekHigh step count, lift 4+ days\/week or strenuous jobPerformance athlete Goal: Fat LossMaintenanceMuscle Gain Calculate Macros Results About the Calculator This macronutrient calculator uses the Mifflin-St. Jeor equation to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/foreverfitandstrong.com\/?page_id=372\" \/>\n<meta property=\"og:site_name\" content=\"Forever Fit and Strong\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-25T17:14:18+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/foreverfitandstrong.com\/?page_id=372\",\"url\":\"https:\/\/foreverfitandstrong.com\/?page_id=372\",\"name\":\"Macro Calculator - 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{"id":372,"date":"2025-04-09T23:02:59","date_gmt":"2025-04-09T23:02:59","guid":{"rendered":"https:\/\/foreverfitandstrong.com\/?page_id=372"},"modified":"2025-04-25T17:14:18","modified_gmt":"2025-04-25T17:14:18","slug":"macro-calculator","status":"publish","type":"page","link":"https:\/\/foreverfitandstrong.com\/?page_id=372","title":{"rendered":"Macro Calculator"},"content":{"rendered":"\n\n\n \n \n Macronutrient Calculator<\/title>\n <style>\n \/* Initially hide the results section *\/\n #resultSection {\n display: none;\n }\n <\/style>\n<\/head>\n<body>\n\n <h2>Macro Calculator<\/h2>\n\n \n <form id=\"macroCalculator\">\n <label for=\"gender\">Gender:<\/label><br>\n <select id=\"gender\">\n <option value=\"female\">Female<\/option>\n <option value=\"male\">Male<\/option>\n <\/select><br><br>\n\n <label for=\"weight\">Weight (lbs):<\/label><br>\n <input type=\"number\" id=\"weight\" required><br><br>\n\n <label for=\"height\">Height (inches):<\/label><br>\n <input type=\"number\" id=\"height\" required><br><br>\n\n <label for=\"age\">Age (years):<\/label><br>\n <input type=\"number\" id=\"age\" required><br><br>\n\n <label for=\"activityLevel\">Activity Level:<\/label><br>\n <select id=\"activityLevel\">\n <option value=\"1.2\">Sedentary (little or no exercise)<\/option>\n <option value=\"1.3\">Low step count, lifting 1-2x\/week<\/option>\n <option value=\"1.4\">Moderate step count, lifting 3-4x\/week<\/option>\n <option value=\"1.5\">High step count, lift 4+ days\/week or strenuous job<\/option>\n <option value=\"1.7\">Performance athlete<\/option>\n <\/select><br><br>\n\n <label for=\"goal\">Goal:<\/label><br>\n <select id=\"goal\">\n <option value=\"lose\">Fat Loss<\/option>\n <option value=\"maintain\">Maintenance<\/option>\n <option value=\"gain\">Muscle Gain<\/option>\n <\/select><br><br>\n\n <button type=\"button\" onclick=\"calculateMacros()\">Calculate Macros<\/button>\n <\/form>\n\n \n <div id=\"resultSection\">\n <h3>Results<\/h3>\n <p id=\"result\"><\/p>\n <\/div>\n\n <script>\n function calculateMacros() {\n \/\/ Get user input\n const weight = parseFloat(document.getElementById('weight').value);\n const height = parseFloat(document.getElementById('height').value);\n const age = parseInt(document.getElementById('age').value);\n const gender = document.getElementById('gender').value;\n const activityLevel = parseFloat(document.getElementById('activityLevel').value);\n const goal = document.getElementById('goal').value;\n\n \/\/ Validate inputs\n if (isNaN(weight) || isNaN(height) || isNaN(age)) {\n alert(\"Please fill out all fields correctly.\");\n return;\n }\n\n \/\/ Convert height from inches to cm and weight from lbs to kg\n const heightCm = height * 2.54;\n const weightKg = weight \/ 2.20462;\n\n \/\/ Calculate BMR using the Mifflin St. Jeor equation\n let bmr;\n\n if (gender === \"female\") {\n bmr = 10 * weightKg + 6.25 * heightCm - 5 * age - 161; \/\/ Female equation\n } else {\n bmr = 10 * weightKg + 6.25 * heightCm - 5 * age + 5; \/\/ Male equation\n }\n\n \/\/ Adjust for activity level\n const tdee = bmr * activityLevel;\n\n \/\/ Adjust for goal\n let caloricIntake;\n if (goal === 'lose') {\n caloricIntake = tdee * 0.8; \/\/ 0.8 x TDEE for fat loss\n } else if (goal === 'gain') {\n caloricIntake = tdee * 1.055; \/\/ 1.055 x TDEE for muscle gain\n } else {\n caloricIntake = tdee; \/\/ Maintenance\n }\n\n \/\/ Macro breakdown (assuming general macro distribution: 40% carbs, 30% protein, 30% fats)\n const carbs = (caloricIntake * 0.4) \/ 4; \/\/ 1g of carbs = 4 calories\n const protein = (caloricIntake * 0.3) \/ 4; \/\/ 1g of protein = 4 calories\n const fats = (caloricIntake * 0.3) \/ 9; \/\/ 1g of fat = 9 calories\n\n \/\/ Display results\n document.getElementById('result').innerHTML = `\n <strong>Calories per day: <\/strong>${Math.round(caloricIntake)}<br>\n <strong>Carbs: <\/strong>${Math.round(carbs)}g<br>\n <strong>Protein: <\/strong>${Math.round(protein)}g<br>\n <strong>Fats: <\/strong>${Math.round(fats)}g\n `;\n\n \/\/ Show the results section after calculation\n document.getElementById('resultSection').style.display = 'block';\n }\n <\/script>\n\n<\/body>\n<\/html><h3 class=\"wp-block-heading\">About the Calculator<\/h3><p>This macronutrient calculator uses the <strong>Mifflin-St. Jeor equation<\/strong> 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 <strong>Total Daily Energy Expenditure (TDEE)<\/strong> is then estimated by multiplying your basal metabolic rate (BMR) by an <strong>activity factor<\/strong> that reflects your lifestyle\u2014from sedentary to highly active or athletic. This helps account for the calories you burn through movement, exercise, and daily tasks.<\/p><p>To help tailor results to your goals, calories are adjusted based on whether your focus is <strong>fat loss<\/strong> or <strong>muscle gain<\/strong>. For fat loss, the calculator reduces total calories to 80% of your TDEE\u2014a 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.<\/p><p>Remember, the numbers provided by this calculator are a starting point\u2014<strong>not a guarantee.<\/strong> Everyone\u2019s body responds differently, and adjustments may be needed over time to reflect your metabolism, lifestyle, and goals.<\/p><p>If you\u2019re looking for more guidance, I offer <strong><a href=\"https:\/\/foreverfitandstrong.com\/?page_id=92\">1:1 online coaching<\/a><\/strong> to help you reach your goals with clarity and confidence. I also offer <span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><a href=\"https:\/\/foreverfitandstrong.com\/?page_id=126\" target=\"_blank\"><strong>macro-friendly recipes<\/strong><\/a><\/span> filled with high-protein, balanced meals to support your journey and make tracking easier and more enjoyable.<\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>Macronutrient Calculator Macro Calculator Gender: FemaleMale Weight (lbs): Height (inches): Age (years): Activity Level: Sedentary (little or no exercise)Low step count, lifting 1-2x\/weekModerate step count, lifting 3-4x\/weekHigh step count, lift 4+ days\/week or strenuous jobPerformance athlete Goal: Fat LossMaintenanceMuscle Gain Calculate Macros Results About the Calculator This macronutrient calculator uses the Mifflin-St. Jeor equation to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-372","page","type-page","status-publish","hentry"],"yoast_head":"\n<title>Macro Calculator - Forever Fit and Strong<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foreverfitandstrong.com\/?page_id=372\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Macro Calculator - Forever Fit and Strong\" \/>\n<meta property=\"og:description\" content=\"Macronutrient Calculator Macro Calculator Gender: FemaleMale Weight (lbs): Height (inches): Age (years): Activity Level: Sedentary (little or no exercise)Low step count, lifting 1-2x\/weekModerate step count, lifting 3-4x\/weekHigh step count, lift 4+ days\/week or strenuous jobPerformance athlete Goal: Fat LossMaintenanceMuscle Gain Calculate Macros Results About the Calculator This macronutrient calculator uses the Mifflin-St. Jeor equation to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/foreverfitandstrong.com\/?page_id=372\" \/>\n<meta property=\"og:site_name\" content=\"Forever Fit and Strong\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-25T17:14:18+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/foreverfitandstrong.com\/?page_id=372\",\"url\":\"https:\/\/foreverfitandstrong.com\/?page_id=372\",\"name\":\"Macro Calculator - 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