BMI & Macro Calculator
Calculate your body mass index and get a personalized macronutrient breakdown.
1 Your Stats
Your BMI
22.9
Normal
Underweight
Normal
Overweight
Obese
Recommended Daily Target
2,450
kcal
Protein
150g
30%
Carbs
280g
45%
Fats
65g
25%
Expert Guide
The 30/45/25 Rule
This balanced macronutrient split is designed for performance. Protein builds muscle, carbohydrates fuel workouts, and healthy fats regulate hormones.
BMI Limitations
Note: BMI is a useful general screening tool but does not measure body fat percentage directly. High-muscle athletes may see an ‘Overweight’ BMI despite low body fat.
How To: Using the BMI & Macro Calculator
Select Your Gender:
Toggle between “Male” and “Female” to calibrate the metabolic algorithms (Mifflin-St Jeor).
Input Your Stats:
Enter your current Age, Weight (kg), and Height (cm). Accuracy is key for precise results.
Choose Activity Level:
Select the option that best describes your weekly movement, from “Sedentary” to “Athlete.”
Set Your Fitness Goal:
Select whether you want to lose weight (calorie deficit), maintain, or gain muscle (calorie surplus).
Review Results:
BMI Section: View your Body Mass Index score and see where you land on the visual health spectrum (Underweight to Obese).
Daily Targets:
See your total recommended daily calorie intake and the specific gram requirements for Protein, Carbs, and Fats.
Frequently Asked Questions (FAQ)
What is BMI and why does it matter?
Body Mass Index (BMI) is a screening tool used to estimate if a person is at a healthy weight for their height. It is a quick way to categorize weight status into Underweight, Normal, Overweight, or Obese categories, which can indicate potential health risks.
How does the calculator determine my daily calories?
The tool uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then adjusts it based on your activity level (TDEE) and your specific fitness goal (adding or subtracting calories based on whether you want to gain or lose weight).
What is the “30/45/25” macro split?
This is a balanced macronutrient distribution where 30% of your calories come from Protein, 45% from Carbohydrates, and 25% from Fats. This ratio is widely recommended for active individuals to support muscle repair, energy levels, and hormonal health.
Can athletes rely solely on BMI results?
Athletes with high muscle mass may receive an “Overweight” or “Obese” BMI result because the formula does not distinguish between muscle and fat. In these cases, BMI should be used alongside other metrics like body fat percentage or waist-to-hip ratio.
How often should I recalculate my macros?
It is best to recalculate your needs every 2–4 weeks or whenever your weight changes by more than 2-3 kg, as your metabolic needs shift as your body composition changes.