ProPhysique Macro Calculator

The ProPhysique Macro Calculator estimates your daily calorie target and macronutrient breakdown using your age, weight, height, and activity level. This tool helps fitness enthusiasts determine the precise balance of proteins, carbs, and fats needed to fuel their bodies efficiently. Whether you are cutting for a competition, building muscle mass, or maintaining your physique, this calculator provides a personalized nutrition roadmap.

Enter your age in years
Enter your weight in kg
Enter your height in cm
If known, enter your body fat percentage for more accurate results

How Daily Calorie Targets & Macronutrient Breakdown Are Calculated

Daily Calorie Targets & Macronutrient Breakdowns represent the total energy you need and the specific grams of protein, carbs, and fats required to hit that number. First, we calculate your Basal Metabolic Rate (BMR) using the scientifically validated Mifflin-St Jeor equation.

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + s

Where:

  • s = +5 for males, -161 for females

If you provide body fat percentage, we switch to the Katch-McArdle formula for higher accuracy based on lean mass. Next, we multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE). Finally, we adjust this number based on your goal to create a surplus or deficit, then split the total calories into macronutrients using your chosen ratio.

This step-by-step method ensures your plan is tailored specifically to your physiology and objectives.

What Your Daily Calorie Target & Macronutrient Breakdown Means

Your daily targets provide the exact roadmap for fueling your body to achieve specific physique changes.

Lose Fat

Adhere to a 20% calorie deficit to create weight loss. Prioritize hitting your specific protein gram goal to spare muscle tissue while in a calorie shortage.

Gain Muscle

Consume a 15% calorie surplus to support growth. Ensure you eat enough carbohydrates to power through heavy lifting sessions and support recovery.

Maintain Weight

Eat at your Total Daily Energy Expenditure (TDEE). This allows you to optimize body composition through recomposition without significant scale changes.

This calculator provides general nutritional guidance and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider or registered dietitian before starting any new diet plan.

To ensure long-term success, weigh yourself weekly under the same conditions and track measurements. If your weight stalls for more than two weeks, adjust your daily calorie intake by 100 calories to get back on track.