How do we calculate your macros accurately?

Peak Figures' macro calculator starts with the Mifflin St. Jeor equation for BMR, which is considered by nutritionists and dietitians to be the "gold standard" of calorie calculators. 

Here's how it works:

1) You calculate the basal metabolic rate (BMR), or the calories your body burns simply by being alive.

For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

2) Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2 = little to no exercise
Lightly active = 1.375 = light exercise or sports activities for 1 to 3 days per week
Moderately active = 1.550 = moderate exercise 3 to 5 days a week
Very active = 1.725 = hard exercise 6 to 7 days a week
Extra active = 1.9 = hard exercise every day and/or a physically demanding job

3) Then, the calorie count is adjusted based on your weight goal:

Weight loss: Reduce your calorie intake by ~500 calories at a time
Weight gain: Increase by 500 calories
Weight maintenance: No change required

4) Next, this calorie count is split into macronutrient percentages based on best recommended ratios for muscle gain, weight loss, and weight maintenance goals. (Note: weight gain and maintenance are the same ratio, and the calorie difference accounts for the macro change.)

Weight loss: 40/40/20 (carbohydrates/protein/fats)
Weight gain: 40/30/30
Weight maintenance: 40/30/30

These percentages are applied to your daily calorie intake number and it provides you with daily grams of each of the three macronutrients. Each gram of a macronutrient is "worth" this many calories:

Protein: 4 calories
Carbs: 4 calories
Fats: 9 calories

Happy Calculating! 

Or, just come back and use our easy to use Nutrition Calculator any time.

Thank You