How to Calculate Your Personal Macros
A detailed explanation of the formulas and logic the calculator uses so you understand every number in your diet
Flexible сalculator — you choose all coefficients yourself
What are macros?
Macros refer to calories, protein, fat, and carbohydrates — the key components of your daily diet. Calculating your personal macro balance helps you eat according to your goals and maintain better health
Calorie norm (DCI)
Step 1First, we find your daily energy intake. The Mifflin–St Jeor formula with an activity adjustment is used
Calculation formula
DCI = (Weight × 10 + Height × 6.25 − Age × 5 − 161*) × Activity coefficient
* Constant −161 for women, +5 for men
(60×10 + 165×6.25 − 28×5 − 161) × 1.4 = 1,813 kcal
Then subtract 200 kcal (deficit) or add 200 kcal (surplus) from your calorie norm depending on your goal. The 200 kcal step is the calculator default, but you can increase or decrease it
| Coeff. | Activity description |
|---|---|
| 1.2 | Little or no physical activity |
| 1.38 | Moderate exercise 3 times per week |
| 1.46 | Moderate exercise 5 times per week |
| 1.55 | Intense exercise 5 times per week |
| 1.64 | Exercise every day |
| 1.73 | Intense daily exercise or twice a day |
| 1.9 | Daily exercise + physical work |
Protein
Step 2Protein intake is set by your activity level and health
Calculation
Protein (g) = Coefficient × Weight (kg)
1 g protein = 4 kcal
Sedentary, no exercise or steps
10,000 steps daily or 2–3 workouts per week
10,000 steps + 2–3 workouts per week
10,000 steps + 3–4 workouts per week
Intense exercise 5+ times per week + many steps
Recurring gastritis or sensitive gut; lower protein to ease digestion
Kidney disease with reduced function; excess protein can harm kidneys
The protein coefficient should be determined based on two factors — your level of physical activity and your health condition.
Even if you have gastritis or other gastrointestinal conditions, your activity level remains an important factor.
If you have chronic kidney disease or serious gastrointestinal disorders, consult your doctor before calculating your protein intake
Fats
Step 3Fats are essential: they support hormones, vitamin absorption, and satiety. Too little is as harmful as too much
Calculation
Fats (g) = Coefficient × Weight (kg)
1 g fat = 9 kcal
Cholecystitis, pancreatitis, biliary issues or dyslipidemia — reduce fats to ease load on gallbladder and pancreas
Low activity or sensitive digestion without a clear diagnosis — safe starting point
For most healthy people with normal activity — supports hormone balance and satiety
Very active or low‑carb diet — more fat compensates for fewer carbs
First check if you have any condition from the list (cholecystitis, pancreatitis, kidneys)
If not — start with 1.0–1.5 depending on activity
If unsure — start with 1.0 and adjust after a week based on how you feel
Carbohydrates — calculated automatically
Step 4You don't set carbs manually. The calculator uses the remainder method: it takes your calorie target and subtracts the calories already used by protein and fat
Protein: 1.5 × 60 = 90 g → 90 × 4 = 360 kcal
Fat: 1.0 × 60 = 60 g → 60 × 9 = 540 kcal
Remainder: 1,613 − 360 − 540 = 713 kcal → 713 ÷ 4 = 178 g carbohydrates
Automatic carbohydrate adjustment
Extra featureSometimes after calculation the carbohydrate share is too low or too high for a balanced diet. The calculator then automatically reduces/increases the fat coefficient so that carbs reach a safe minimum
When does the "Automatically adjusted" message appear?
The calculator tries to keep carbohydrates between 40–60% of total calories. If your settings give less than 40%, that's considered too low for healthy function
To fix this without changing your calorie target, it reduces/increases the fat coefficient just enough so that carbs reach 50% (±5% tolerance)
Frequently asked questions
The calculator is for information only and does not replace advice from a doctor or certified dietitian. If you have chronic conditions, especially kidney, pancreas, or gallbladder issues, always agree your diet with a healthcare provider before starting