Get personalized macronutrient AND micronutrient targets in seconds. Free. Science-backed. The only calculator that covers macros, fiber, and essential micronutrients.
🥬 Includes Fiber, Iron, Magnesium & MoreNot just calories and protein — get fiber, iron, magnesium, potassium, omega-3, and vitamin D all personalised to YOU
The micronutrient everyone's missing. We calculate your exact daily fiber need based on your calorie intake
Based on NHS, WHO, and RDA guidelines — the same standards used by nutritionists and healthcare providers
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Most people focus on macros and completely miss micronutrients — the minerals and vitamins your body needs to function. Fiber affects digestion and satiety. Iron affects energy. Magnesium affects sleep and muscle recovery. Getting these right transforms how you actually feel, not just how you look.
Fiber is the micronutrient everybody needs but almost nobody gets. It regulates blood sugar, feeds your gut bacteria, keeps you full longer, and reduces disease risk. Most people eat 10–15g when they need 25–40g. Getting your personal fiber target makes a real difference.
We use science-backed formulas (Mifflin-St Jeor for calories, RDA/WHO guidelines for micros). Your personal accuracy depends on metabolism, genetics, and tracking consistency. We recommend tracking for 2–3 weeks and adjusting based on real outcomes — that's where true personalisation happens.
No. Think of these as targets, not rules. Most people find macro and micro awareness helpful without obsessive tracking. Hitting them within 10g is effective for most goals. The goal is awareness and consistency, not perfection.
Most nutrition calculators give you three numbers: calories, protein, and carbohydrates. That is a starting point, but it is not the full picture. Your body runs on dozens of nutrients simultaneously, and the ones that often go uncounted — fibre, iron, magnesium, potassium, omega-3, vitamin D — are the ones that most affect how you actually feel day to day. Energy levels, sleep quality, mood, muscle recovery, and immune function all depend heavily on micronutrient intake, not just macros.
Studies consistently show that around 30% of adults in the UK and US are deficient in at least one key micronutrient, even when their calorie intake is perfectly adequate. The most common shortfalls are fibre (most people eat less than half the recommended amount), vitamin D (especially in the UK where sun exposure is limited), magnesium (depleted by stress and processed food diets), and omega-3 fatty acids. These are not obscure supplements — they are foundational nutrients that affect everything from blood sugar regulation to bone density to cognitive function.
MacroCalc uses the Mifflin-St Jeor equation to calculate your basal metabolic rate — the most validated formula for estimating calorie needs in non-athletic populations. This is adjusted for your activity level and goal (fat loss, maintenance, or muscle gain) to produce your daily calorie target. Your macronutrient split is then derived from that calorie number, weighted by goal: higher protein for muscle gain, moderate carbohydrates for endurance goals, adjusted fat targets for hormonal health.
Micronutrient targets are based on NHS Reference Nutrient Intakes and WHO Dietary Reference Values, adjusted for your sex and age bracket. These are the same standards used by NHS dietitians and registered nutritionists — not minimum survival values, but genuinely optimal intakes for good health.
Think of your results as a personalised framework, not a rigid rulebook. Hitting your targets within 10–15% on most days is sufficient for meaningful progress. The goal is to develop awareness of what you are actually eating and where the gaps are, then build habits that close those gaps over time. Most people find that once they understand their fibre and protein targets, the rest of their nutrition naturally improves — because high-fibre, high-protein foods tend to crowd out the processed foods that deplete micronutrient status.
The premium PDF report goes further — it gives you a personalised food guide showing exactly which everyday foods hit each of your micronutrient targets, along with a week of sample meals built around your numbers. If you want a clear, practical plan rather than just targets to stare at, the report turns your numbers into an actual eating strategy.
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Food sources for every nutrient, meal examples, and a complete micronutrient breakdown