Macro Calculator<\/title>\n <style>\n body {\n font-family: Arial, sans-serif;\n max-width: 1000px;\n margin: 30px auto;\n padding: 20px;\n background-color: #f9f9f9;\n border-radius: 10px;\n }\n h1 {\n text-align: center;\n color: #333;\n }\n label {\n font-weight: bold;\n display: block;\n margin-top: 15px;\n }\n input, select, button {\n width: 100%;\n padding: 10px;\n margin-top: 5px;\n box-sizing: border-box;\n }\n button {\n background-color: #007bff;\n color: white;\n font-size: 16px;\n border: none;\n border-radius: 6px;\n cursor: pointer;\n }\n button:hover {\n background-color: #0056b3;\n }\n .macro-group {\n display: flex;\n justify-content: space-between;\n gap: 10px;\n }\n .macro-group > div {\n flex: 1;\n }\n .results {\n margin-top: 25px;\n background: white;\n padding: 20px;\n border-radius: 6px;\n }\n .results p {\n margin: 6px 0;\n }\n <\/style>\n<\/head>\n<body>\n\n<label for=\"unitSystem\">Unit System:<\/label>\n<select id=\"unitSystem\" onchange=\"updateUnits()\">\n <option value=\"imperial\">Imperial (lbs \/ in)<\/option>\n <option value=\"metric\">Metric (kg \/ cm)<\/option>\n<\/select>\n\n<label for=\"gender\">Gender:<\/label>\n<select id=\"gender\">\n <option value=\"male\">Male<\/option>\n <option value=\"female\">Female<\/option>\n<\/select>\n\n<label for=\"weight\" id=\"weightLabel\">Weight (lbs):<\/label>\n<input type=\"number\" id=\"weight\" placeholder=\"e.g. 170\">\n\n<label for=\"height\" id=\"heightLabel\">Height (in):<\/label>\n<input type=\"number\" id=\"height\" placeholder=\"e.g. 70\">\n\n<label for=\"age\">Age:<\/label>\n<input type=\"number\" id=\"age\" placeholder=\"e.g. 30\">\n\n<label for=\"activity\">Activity Level:<\/label>\n<select id=\"activity\">\n <option value=\"1.2\">Sedentary<\/option>\n <option value=\"1.375\">Lightly Active<\/option>\n <option value=\"1.55\">Moderately Active<\/option>\n <option value=\"1.725\">Very Active<\/option>\n <option value=\"1.9\">Super Active<\/option>\n<\/select>\n\n<label for=\"goal\">Goal:<\/label>\n<select id=\"goal\">\n <option value=\"maintain\">Maintain<\/option>\n <option value=\"cut\">Cut (-20%)<\/option>\n <option value=\"bulk\">Bulk (+15%)<\/option>\n<\/select>\n\n<label for=\"macroPreset\">Macro Presets:<\/label>\n<select id=\"macroPreset\" onchange=\"applyPreset()\">\n <option value=\"\">Custom \/ None<\/option>\n <option value=\"balanced\">Balanced (30% \/ 25% \/ 45%)<\/option>\n <option value=\"highProtein\">High Protein (40% \/ 25% \/ 35%)<\/option>\n <option value=\"keto\">Keto (10% \/ 70% \/ 20%)<\/option>\n <option value=\"lowFat\">Low Fat (25% \/ 15% \/ 60%)<\/option>\n<\/select>\n\n<div class=\"macro-group\">\n <div>\n <label for=\"proteinRatio\">Protein %:<\/label>\n <input type=\"number\" id=\"proteinRatio\" value=\"30\">\n <\/div>\n <div>\n <label for=\"fatRatio\">Fat %:<\/label>\n <input type=\"number\" id=\"fatRatio\" value=\"25\">\n <\/div>\n <div>\n <label for=\"carbRatio\">Carb %:<\/label>\n <input type=\"number\" id=\"carbRatio\" value=\"45\">\n <\/div>\n<\/div>\n\n<button onclick=\"calculateMacros()\">Calculate Macros<\/button>\n\n<div class=\"results\" id=\"results\" style=\"display:none;\">\n <h2>Your Daily Macros<\/h2>\n <p><strong>Total Calories:<\/strong> <span id=\"calories\"><\/span> kcal<\/p>\n <p><strong>Protein:<\/strong> <span id=\"protein\"><\/span> g<\/p>\n <p><strong>Fats:<\/strong> <span id=\"fats\"><\/span> g<\/p>\n <p><strong>Carbohydrates:<\/strong> <span id=\"carbs\"><\/span> g<\/p>\n <button onclick=\"exportPDF()\">\ud83d\udcc4 Export to PDF<\/button>\n<\/div>\n\n\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/jspdf\/2.5.1\/jspdf.umd.min.js\"><\/script>\n\n<script>\nfunction updateUnits() {\n const system = document.getElementById(\"unitSystem\").value;\n document.getElementById(\"weightLabel\").textContent = system === \"metric\" ? \"Weight (kg):\" : \"Weight (lbs):\";\n document.getElementById(\"heightLabel\").textContent = system === \"metric\" ? \"Height (cm):\" : \"Height (in):\";\n}\n\nfunction applyPreset() {\n const preset = document.getElementById(\"macroPreset\").value;\n const p = document.getElementById(\"proteinRatio\");\n const f = document.getElementById(\"fatRatio\");\n const c = document.getElementById(\"carbRatio\");\n\n if (preset === \"balanced\") { p.value=30; f.value=25; c.value=45; }\n if (preset === \"highProtein\") { p.value=40; f.value=25; c.value=35; }\n if (preset === \"keto\") { p.value=10; f.value=70; c.value=20; }\n if (preset === \"lowFat\") { p.value=25; f.value=15; c.value=60; }\n}\n\nfunction calculateMacros() {\n const unitSystem = document.getElementById(\"unitSystem\").value;\n const gender = document.getElementById(\"gender\").value;\n let weight = parseFloat(document.getElementById(\"weight\").value);\n let height = parseFloat(document.getElementById(\"height\").value);\n const age = parseInt(document.getElementById(\"age\").value);\n const activity = parseFloat(document.getElementById(\"activity\").value);\n const goal = document.getElementById(\"goal\").value;\n\n const proteinPercent = parseFloat(document.getElementById(\"proteinRatio\").value);\n const fatPercent = parseFloat(document.getElementById(\"fatRatio\").value);\n const carbPercent = parseFloat(document.getElementById(\"carbRatio\").value);\n\n if (\n isNaN(weight) || isNaN(height) || isNaN(age) ||\n isNaN(proteinPercent) || isNaN(fatPercent) || isNaN(carbPercent)\n ) { alert(\"Please enter valid values.\"); return; }\n\n if ((proteinPercent + fatPercent + carbPercent) !== 100) {\n alert(\"Macro ratios must total 100%.\"); return;\n }\n\n if (unitSystem === \"imperial\") {\n weight *= 0.453592;\n height *= 2.54;\n }\n\n let bmr = gender === \"male\"\n ? 10 * weight + 6.25 * height - 5 * age + 5\n : 10 * weight + 6.25 * height - 5 * age - 161;\n\n let tdee = bmr * activity;\n if (goal === \"cut\") tdee *= 0.8;\n if (goal === \"bulk\") tdee *= 1.15;\n\n const protein = (tdee * (proteinPercent \/ 100)) \/ 4;\n const fat = (tdee * (fatPercent \/ 100)) \/ 9;\n const carbs = (tdee * (carbPercent \/ 100)) \/ 4;\n\n document.getElementById(\"calories\").textContent = Math.round(tdee);\n document.getElementById(\"protein\").textContent = Math.round(protein);\n document.getElementById(\"fats\").textContent = Math.round(fat);\n document.getElementById(\"carbs\").textContent = Math.round(carbs);\n document.getElementById(\"results\").style.display = \"block\";\n}\n\nfunction exportPDF() {\n const { jsPDF } = window.jspdf;\n const doc = new jsPDF();\n\n doc.setFontSize(16);\n doc.text(\"Macro Calculator Results\", 20, 20);\n doc.setFontSize(12);\n doc.text(`Total Calories: ${document.getElementById(\"calories\").textContent} kcal`, 20, 40);\n doc.text(`Protein: ${document.getElementById(\"protein\").textContent} g`, 20, 50);\n doc.text(`Fats: ${document.getElementById(\"fats\").textContent} g`, 20, 60);\n doc.text(`Carbohydrates: ${document.getElementById(\"carbs\").textContent} g`, 20, 70);\n\n doc.save(\"macro-results.pdf\");\n}\n<\/script>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>Macro Calculator Unit System: Imperial (lbs \/ in)Metric (kg \/ cm) Gender: MaleFemale Weight (lbs): Height (in): Age: Activity Level: 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{"id":124,"date":"2025-09-05T10:33:40","date_gmt":"2025-09-05T14:33:40","guid":{"rendered":"https:\/\/www.vmrfit.com\/?page_id=124"},"modified":"2026-01-20T09:13:29","modified_gmt":"2026-01-20T14:13:29","slug":"macro-calculator","status":"publish","type":"page","link":"https:\/\/www.vmrfit.com\/index.php\/macro-calculator\/","title":{"rendered":"Macro Calculator"},"content":{"rendered":"\n\n\n\n \n \n Macro Calculator<\/title>\n <style>\n body {\n font-family: Arial, sans-serif;\n max-width: 1000px;\n margin: 30px auto;\n padding: 20px;\n background-color: #f9f9f9;\n border-radius: 10px;\n }\n h1 {\n text-align: center;\n color: #333;\n }\n label {\n font-weight: bold;\n display: block;\n margin-top: 15px;\n }\n input, select, button {\n width: 100%;\n padding: 10px;\n margin-top: 5px;\n box-sizing: border-box;\n }\n button {\n background-color: #007bff;\n color: white;\n font-size: 16px;\n border: none;\n border-radius: 6px;\n cursor: pointer;\n }\n button:hover {\n background-color: #0056b3;\n }\n .macro-group {\n display: flex;\n justify-content: space-between;\n gap: 10px;\n }\n .macro-group > div {\n flex: 1;\n }\n .results {\n margin-top: 25px;\n background: white;\n padding: 20px;\n border-radius: 6px;\n }\n .results p {\n margin: 6px 0;\n }\n <\/style>\n<\/head>\n<body>\n\n<label for=\"unitSystem\">Unit System:<\/label>\n<select id=\"unitSystem\" onchange=\"updateUnits()\">\n <option value=\"imperial\">Imperial (lbs \/ in)<\/option>\n <option value=\"metric\">Metric (kg \/ cm)<\/option>\n<\/select>\n\n<label for=\"gender\">Gender:<\/label>\n<select id=\"gender\">\n <option value=\"male\">Male<\/option>\n <option value=\"female\">Female<\/option>\n<\/select>\n\n<label for=\"weight\" id=\"weightLabel\">Weight (lbs):<\/label>\n<input type=\"number\" id=\"weight\" placeholder=\"e.g. 170\">\n\n<label for=\"height\" id=\"heightLabel\">Height (in):<\/label>\n<input type=\"number\" id=\"height\" placeholder=\"e.g. 70\">\n\n<label for=\"age\">Age:<\/label>\n<input type=\"number\" id=\"age\" placeholder=\"e.g. 30\">\n\n<label for=\"activity\">Activity Level:<\/label>\n<select id=\"activity\">\n <option value=\"1.2\">Sedentary<\/option>\n <option value=\"1.375\">Lightly Active<\/option>\n <option value=\"1.55\">Moderately Active<\/option>\n <option value=\"1.725\">Very Active<\/option>\n <option value=\"1.9\">Super Active<\/option>\n<\/select>\n\n<label for=\"goal\">Goal:<\/label>\n<select id=\"goal\">\n <option value=\"maintain\">Maintain<\/option>\n <option value=\"cut\">Cut (-20%)<\/option>\n <option value=\"bulk\">Bulk (+15%)<\/option>\n<\/select>\n\n<label for=\"macroPreset\">Macro Presets:<\/label>\n<select id=\"macroPreset\" onchange=\"applyPreset()\">\n <option value=\"\">Custom \/ None<\/option>\n <option value=\"balanced\">Balanced (30% \/ 25% \/ 45%)<\/option>\n <option value=\"highProtein\">High Protein (40% \/ 25% \/ 35%)<\/option>\n <option value=\"keto\">Keto (10% \/ 70% \/ 20%)<\/option>\n <option value=\"lowFat\">Low Fat (25% \/ 15% \/ 60%)<\/option>\n<\/select>\n\n<div class=\"macro-group\">\n <div>\n <label for=\"proteinRatio\">Protein %:<\/label>\n <input type=\"number\" id=\"proteinRatio\" value=\"30\">\n <\/div>\n <div>\n <label for=\"fatRatio\">Fat %:<\/label>\n <input type=\"number\" id=\"fatRatio\" value=\"25\">\n <\/div>\n <div>\n <label for=\"carbRatio\">Carb %:<\/label>\n <input type=\"number\" id=\"carbRatio\" value=\"45\">\n <\/div>\n<\/div>\n\n<button onclick=\"calculateMacros()\">Calculate Macros<\/button>\n\n<div class=\"results\" id=\"results\" style=\"display:none;\">\n <h2>Your Daily Macros<\/h2>\n <p><strong>Total Calories:<\/strong> <span id=\"calories\"><\/span> kcal<\/p>\n <p><strong>Protein:<\/strong> <span id=\"protein\"><\/span> g<\/p>\n <p><strong>Fats:<\/strong> <span id=\"fats\"><\/span> g<\/p>\n <p><strong>Carbohydrates:<\/strong> <span id=\"carbs\"><\/span> g<\/p>\n <button onclick=\"exportPDF()\">\ud83d\udcc4 Export to PDF<\/button>\n<\/div>\n\n\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/jspdf\/2.5.1\/jspdf.umd.min.js\"><\/script>\n\n<script>\nfunction updateUnits() {\n const system = document.getElementById(\"unitSystem\").value;\n document.getElementById(\"weightLabel\").textContent = system === \"metric\" ? \"Weight (kg):\" : \"Weight (lbs):\";\n document.getElementById(\"heightLabel\").textContent = system === \"metric\" ? \"Height (cm):\" : \"Height (in):\";\n}\n\nfunction applyPreset() {\n const preset = document.getElementById(\"macroPreset\").value;\n const p = document.getElementById(\"proteinRatio\");\n const f = document.getElementById(\"fatRatio\");\n const c = document.getElementById(\"carbRatio\");\n\n if (preset === \"balanced\") { p.value=30; f.value=25; c.value=45; }\n if (preset === \"highProtein\") { p.value=40; f.value=25; c.value=35; }\n if (preset === \"keto\") { p.value=10; f.value=70; c.value=20; }\n if (preset === \"lowFat\") { p.value=25; f.value=15; c.value=60; }\n}\n\nfunction calculateMacros() {\n const unitSystem = document.getElementById(\"unitSystem\").value;\n const gender = document.getElementById(\"gender\").value;\n let weight = parseFloat(document.getElementById(\"weight\").value);\n let height = parseFloat(document.getElementById(\"height\").value);\n const age = parseInt(document.getElementById(\"age\").value);\n const activity = parseFloat(document.getElementById(\"activity\").value);\n const goal = document.getElementById(\"goal\").value;\n\n const proteinPercent = parseFloat(document.getElementById(\"proteinRatio\").value);\n const fatPercent = parseFloat(document.getElementById(\"fatRatio\").value);\n const carbPercent = parseFloat(document.getElementById(\"carbRatio\").value);\n\n if (\n isNaN(weight) || isNaN(height) || isNaN(age) ||\n isNaN(proteinPercent) || isNaN(fatPercent) || isNaN(carbPercent)\n ) { alert(\"Please enter valid values.\"); return; }\n\n if ((proteinPercent + fatPercent + carbPercent) !== 100) {\n alert(\"Macro ratios must total 100%.\"); return;\n }\n\n if (unitSystem === \"imperial\") {\n weight *= 0.453592;\n height *= 2.54;\n }\n\n let bmr = gender === \"male\"\n ? 10 * weight + 6.25 * height - 5 * age + 5\n : 10 * weight + 6.25 * height - 5 * age - 161;\n\n let tdee = bmr * activity;\n if (goal === \"cut\") tdee *= 0.8;\n if (goal === \"bulk\") tdee *= 1.15;\n\n const protein = (tdee * (proteinPercent \/ 100)) \/ 4;\n const fat = (tdee * (fatPercent \/ 100)) \/ 9;\n const carbs = (tdee * (carbPercent \/ 100)) \/ 4;\n\n document.getElementById(\"calories\").textContent = Math.round(tdee);\n document.getElementById(\"protein\").textContent = Math.round(protein);\n document.getElementById(\"fats\").textContent = Math.round(fat);\n document.getElementById(\"carbs\").textContent = Math.round(carbs);\n document.getElementById(\"results\").style.display = \"block\";\n}\n\nfunction exportPDF() {\n const { jsPDF } = window.jspdf;\n const doc = new jsPDF();\n\n doc.setFontSize(16);\n doc.text(\"Macro Calculator Results\", 20, 20);\n doc.setFontSize(12);\n doc.text(`Total Calories: ${document.getElementById(\"calories\").textContent} kcal`, 20, 40);\n doc.text(`Protein: ${document.getElementById(\"protein\").textContent} g`, 20, 50);\n doc.text(`Fats: ${document.getElementById(\"fats\").textContent} g`, 20, 60);\n doc.text(`Carbohydrates: ${document.getElementById(\"carbs\").textContent} g`, 20, 70);\n\n doc.save(\"macro-results.pdf\");\n}\n<\/script>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>Macro Calculator Unit System: Imperial (lbs \/ in)Metric (kg \/ cm) Gender: MaleFemale Weight (lbs): Height (in): Age: Activity Level: 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