Macronutrient Calculator

Macronutrient Calculator

Tactical Performance Nutrition Macro Calculator

This tool estimates calories and macros using the most appropriate resting energy method based on the info you provide. It then generates a simple daily meal structure so you can hit your numbers using the Meal Formula.






If provided, calculator uses an FFM-based method.

If entered, it will be used directly.

Used to tailor protein guidance + food lists (not to force a “diet”).





Tip: If your goal is metabolic health, select “Metabolic Health (Lower Carb)” and/or “Lower carb” preference.

How to Meet Your Numbers”

Tactical Performance Nutrition: From Numbers → Meals

Your macro targets are a starting point. To execute them consistently, meals must do two things:

  1. Hit your macro targets (calories, protein, carbs, fats)

  2. Provide the essential nutrients your body cannot make

Essential nutrients include:

  • Essential amino acids (from protein)

  • Essential fatty acids (omega-3 and omega-6)

  • Vitamins and minerals

  • Fiber (not technically essential, but strongly linked to gut health, cardiometabolic health, and appetite control)

If you consistently miss essential nutrients, deficiencies and health issues follow—even if calories/macros look “good.”

Protein First (Non-Negotiable Anchor)

Start each day by planning protein. Protein supports:

  • Lean mass retention (fat loss phases)

  • Hypertrophy and strength adaptation

  • Recovery and immune resilience under stress

  • Appetite control

Rule of thumb: hit your daily protein target first, then adjust carbs/fats around it based on training and goals.

Your Meal Formula (The Execution System)

To keep meals repeatable and nutrient-dense, use this template:

Meal Formula

Protein + Fat + Vegetables/Fruit + Starch + Flavor

This is not a fad diet. It’s a way of structuring meals so you can manipulate:

  • What you eat (carb type, fat emphasis, food quality)

  • When you eat (fasting vs frequent meals)

  • How much you eat (calorie deficit/surplus, protein emphasis)

Why you split carbs into Vegetables/Fruit vs Starch

You categorize carbs based on how they typically behave in the body:

Vegetables & fruit

  • More micronutrient-dense per calorie

  • Provide fiber and volume

  • Generally lower glycemic load than starches

  • Better baseline choice for health and appetite control

Starches (rice, potatoes, oats, quinoa, pasta, bread, etc.)

  • More energy-dense

  • Support glycogen replenishment and training output

  • Typically produce a larger insulin response

  • Most useful when training volume/intensity is higher

  • Often the first lever to reduce for fat loss / metabolic health

Key takeaway: you don’t need to “fear insulin.” You need to use starch strategically.

“One-Word Ingredients” Rule (Food Quality Without Obsession)

Your baseline recommendation:

  • Prioritize one-word ingredient foods most of the time:

    • potato, rice, oats, quinoa, apple, eggs, yogurt, beans, chicken, salmon

  • This naturally increases nutrient density and reduces ultra-processed intake

  • It also makes meal planning simpler

Fats: Usually Covered, Sometimes a Focus

Most people meet essential fat needs without targeting fat numbers aggressively if they regularly include:

  • Olive oil / butter for cooking

  • Nuts and seeds

  • Eggs

  • Fatty fish (omega-3)

Exception: ketogenic diets
If someone chooses keto, fat becomes the deliberate driver (often 70%+ of calories) and execution requires explicit fat planning.