Macros, short for macronutrients, are the three main nutrients your body needs in large quantities: protein, fat, and carbohydrates. Each plays a unique role — protein builds and repairs tissue, fat supports hormones and nutrient absorption, and carbs provide energy.

How accurate is this macro calculator?

The Mifflin-St Jeor formula is considered the most accurate BMR prediction equation for the general population, with studies showing it to be within 10% of measured values for most people. For best results, use the calculator as a starting point and adjust based on your real-world progress over 2-3 weeks.

Should I use body fat percentage?

If you have a reliable body fat measurement (from DEXA, hydrostatic weighing, or calipers), entering it will switch the calculator to the Katch-McArdle formula, which is more accurate for people who are very lean or very muscular. If you are unsure of your body fat, leave it blank.

What activity level should I choose?

Be honest about your daily activity, not just your workouts. Sedentary means a desk job with little exercise. Lightly active includes light exercise 1-3 days a week. Moderately active means exercise 3-5 days a week. Very active is for hard exercise 6-7 days a week. Extra active is for physical jobs combined with training.

Yes! Our core macro calculator and basic tracking features are completely free. We believe everyone should have access to science-based health tools. Premium features like AI meal planning and advanced analytics will be offered at affordable prices in the future.

Will myZenTrack have mobile apps?

Yes! We are developing native apps for iPhone, Apple Watch, Android, and integration with popular health devices. The apps will sync seamlessly with your web account, so your data is always up to date across all devices.

Which languages are supported?

myZenTrack supports 20+ languages including English, Arabic, Chinese, Japanese, French, Spanish, Punjabi, Hindi, Gujarati, Tamil, German, Portuguese, Russian, Italian, Korean, Turkish, Urdu, Bengali, Indonesian, and Vietnamese.

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myZenTrack

Your health & nutrition companion — macros, meals, and mindful living in 20+ languages

Calculate My Macros

Macro Calculator

Enter your details below to get personalized calorie and macro targets based on science-backed formulas.

Your Details

Age *

Gender *

Height *

Weight *

Activity Level *

Goal *

Body Fat % (optional) If provided, the Katch-McArdle formula is used for greater accuracy.

Your personalized nutrition blueprint

This calculator uses the Mifflin-St Jeor equation for your BMR and adjusts your calories based on your activity level and goal.

BMR — calories your body burns at rest
TDEE — total daily energy expenditure
Macros — protein, fat, and carb targets

Enter your details on the left and hit Calculate to get your numbers.

Your Results

BMR — kcal/day

TDEE — kcal/day

Daily Calories — kcal/day

Macronutrient Breakdown

Protein — g

Fat — g

Carbs — g

Get Your Result on Email & Need More Guidance?

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Email *

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By submitting this form you accept the Terms of Use and understand this is not medical advice. We don't share your information with any 3rd parties.

This step is optional. You can still use the calculator results above.

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How It Works

Enter Your Details

Age, sex, height, weight, activity level, and goal.

Get Your Numbers

We calculate BMR, TDEE, and daily calorie target.

Hit Your Macros

Follow personalized protein, fat, and carb targets.

What myZenTrack Offers

🎯

Macro Calculator

Science-based BMR & TDEE using Mifflin-St Jeor and Katch-McArdle formulas.

🔔

Health Alerts

Smart reminders when you miss protein targets or need macro adjustments.

🌍

Traditional Recipes

Authentic recipes from around the world with full macro breakdowns.

🍽️

Meal Prep Planner

Weekly meal schedules, grocery lists, and portion sizes matched to your macros.

🔍

What's in Your Food

Complete nutritional profile: calories, macros, vitamins, minerals, allergens.

📸

AI Food Scan

Take a photo of your meal and let AI estimate portions and nutrition.

Frequently Asked Questions

Is the macro calculator free?

Yes, the calculator is completely free and does not require an account.

Which formula does it use?

By default it uses Mifflin-St Jeor. If you enter body fat percentage, it switches to Katch-McArdle for greater accuracy.

Can I use it on mobile?

Yes, the page is fully responsive. Native iPhone, Apple Watch, and Android apps are coming soon.

Coming Soon

iPhone App

Apple Watch

Android App

Health Devices

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