Macro Calculator
Your daily calories and carb, protein and fat targets. This preview is personalized to a sample DNA profile so you can see what your own results would look like.
Daily calories0
These numbers are personalized to a sample DNA profile.
This preview runs on an example Intrinsic Genomics profile (ACTN3 and MTHFR markers), which nudges the protein target from a generic 0g to 0g a day, a shift of 0g. With your own results, the calculator does this from your DNA and updates whenever your weight, goal, or activity changes.
Get your own DNA-personalized numbersHow this is calculated
Your daily calories come from the Mifflin-St Jeor equation, the most accurate widely-validated resting-energy formula, multiplied by an activity factor and adjusted for your goal. If you enter your body fat percentage, the calculator instead uses the Katch-McArdle equation, which bases resting energy on your lean body mass and is more accurate when your body composition is known. Your protein target starts at 1.8 grams per kilogram of body weight and your fat at 30 percent of calories, with carbohydrate making up the remainder (never below 5 percent).
The DNA-personalized version adjusts your protein target using markers linked to muscle fiber type (ACTN3) and B-vitamin processing (MTHFR), and adjusts your fat share with your goal. Your genetic factor is set once from your DNA; you update your biometrics whenever your age, weight, goal, or activity changes, and your numbers recalculate.
These targets are a starting point for a healthy adult, not medical advice. Talk to a healthcare provider before making big changes, especially if you are pregnant, managing a health condition, or working with a clinician on your nutrition.
