🍎 Macronutrient Calculator 🥦

 How to Use the Macronutrient Calculator

1. Enter Your Stats

• Age: Your current age

• Weight: In kilograms (kg)

• Height: In centimeters (cm)

• Activity Level: From sedentary to very active

• Goal: Maintain, lose, or gain weight

2. Adjust Macro Ratios

• Use sliders to set your preferred percentages:

  • Carbs: 10-60% (default 40%)

  • Protein: 10-60% (default 30%)

  • Fat: 10-60% (default 30%)

• Sliders auto-adjust to always total 100%

3. Calculate & View Results

• Click “Calculate Macros” to see:

  • Grams per macro

  • Calories per macro

  • Based on your TDEE (Total Daily Energy Expenditure)

💡 Nutrition Tips

✔ Weight Loss: Higher protein (30-40%) helps preserve muscle
✔ Athletes: May need more carbs (50-60%) for energy
✔ Keto: Flip ratios (high fat, moderate protein, low carb)

⚙️ How It Works

1. Calculates BMR (Basal Metabolic Rate)

2. Adjusts for activity level (TDEE)

3. Modifies calories based on your goal:

   • -500 kcal/day for weight loss (~0.5kg/week)

   • +500 kcal/day for weight gain

Example Calculation

For a 30yo, 70kg, 175cm person who is moderately active wanting to lose weight:

• Carbs: 40% → 180g (720 kcal)

• Protein: 30% → 135g (540 kcal)

• Fat: 30% → 60g (540 kcal)

• Total: 1800 kcal/day

📱 Pro Features

• Responsive design: Works on all devices

• Live adjustments: Change sliders and recalculate

• Visual feedback: Color-coded macros (green=carbs, blue=protein, orange=fat)