Gravity Transformation Macro Calculator
The Gravity Transformation Macro Calculator estimates your daily calorie requirements and macronutrient breakdown based on biometric data like age, weight, and activity level. This tool helps fitness enthusiasts and gym-goers design a precise diet plan that supports muscle growth and fat loss. Whether you need a calorie deficit for cutting, a surplus for bulking, or a balanced plan for maintenance, this calculator provides a personalized roadmap for your fitness journey.
How Daily Calorie and Macro Requirements Are Calculated
Your daily calorie and macro requirements represent the specific amount of energy and nutrients needed to reach your fitness goal. The calculator uses the scientifically validated Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), which is the calories your body burns at complete rest.
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + s
TDEE = BMR × Activity Factor
Where:
- s is +5 for males and -161 for females.
- Activity Factor ranges from 1.2 (sedentary) to 1.9 (extremely active).
Next, the calculator adjusts your Total Daily Energy Expenditure (TDEE) based on your selected goal. It applies a 15% reduction for fat loss or a 15% increase for muscle gain. Finally, it splits these calories into macronutrients, prioritizing higher protein intake to preserve muscle mass and setting fats at 25% to support hormonal health.
What Your Daily Calorie and Macro Requirements Mean
Your calculated targets are the daily fuel limits needed to change your body composition effectively. Hitting these numbers consistently ensures you are not eating too little, which slows metabolism, or too much, which leads to unwanted fat gain.
Scenario-Based Guidance
Fat Loss: Stick to the calculated deficit, which typically ranges from 1,500 to 2,500 calories. It is critical to hit the high protein target (about 2.4g per kg of body weight) to ensure you lose fat rather than hard-earned muscle.
Muscle Gain: Consume the recommended surplus to fuel tissue repair and growth. Aim for a lean bulk by gaining no more than 0.5% of your body weight per week; if the scale moves faster, slightly reduce your calories.
Maintenance: Eat at your TDEE level to keep your weight stable while focusing on strength performance. This phase is ideal for body recomposition, where you can build muscle and burn fat simultaneously as a beginner.
Important: These numbers are estimates based on standard formulas. Individual metabolic rates can vary due to genetics and health history.
This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider before making significant changes to your diet or exercise routine.
Track your progress weekly and recalculate your macros every 4 to 6 weeks or whenever your weight changes by more than 5-10 lbs to ensure continued results.