The built-in Macro Calculator helps you estimate appropriate macro targets for a client based on standard BMR formulas. Once calculated, you can copy the results directly into the Macros block with one click.
🖥 How to use the Macro Calculator
Open a new Macros block and select Macro Calculator
Choose a BMR formula — Harris-Benedict or Mifflin-St Jeor
Complete all fields: gender, age, weight, height, and activity level
Select a macro split: Balanced (30/40/30), High Protein (40/30/30), Low Carb (30/20/50), or Low Fat (30/50/20)
Click Copy to Macros to apply the results to the Macros block
⚙️ Harris-Benedict vs. Mifflin-St Jeor
Both formulas estimate BMR (calories burned at rest), then multiply by an activity factor to get TDEE — which is the baseline for the macro calculation.
Mifflin-St Jeor — more accurate for most people today. Gives slightly lower calorie estimates. Best for fat loss, body recomposition, or most general use cases.
Harris-Benedict — an older formula that gives slightly higher estimates. Best if your programming has always used it or you prefer a higher calorie baseline.
🔗 Related articles
💬 Contact Support if...
The Macro Calculator is not appearing when you open a Macros block
Email: [email protected] | Live chat: Available within the FITR platform