There isn't a perfect online macro calculator. We're all individuals and therefore require different manipulations. However, this calculator is a great way to establish a baseline and get the ball rolling.
ACTIVITY MULTIPLIER GUIDE:
You work a 9-5 desk job and do not train at all. You come home after work and watch Netflix.
Work a desk job but also train on occasion. Or don't train at all but you work at a slightly more active job.
You may work a desk job but then absolutely kill it in the gym. Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects.
If you are very active, you're moving throughout the entire day. You train consistently throughout the week with quite a bit of intensity but you also have a physically demanding job that requires you to be constantly moving.
If you're operating out of this category, you're burning some serious calories throughout the day. You likely train like an animal 5-6 days a week but also have a highly demanding job pouring concrete or something similar.
Based on the information you input above, the calculator will generate an estimate for your maintenance intake. Every goal is different and every goal requires a slightly different macronutrient distribution. In order to fine-tune your goal and provide you with more qualified starting macros, you can use the information below to customize your recommendations further.
MACRONUTRIENT DISTRIBUTION ADJUSTMENTS
In order to make this macronutrient calculator truly unique and customizable, I opted to create a formula in which you can manipulate your desired percentage distribution.
That said, I highly encourage you to start with your fat ratio set at a higher percentage to optimize fat-adaptation. From there, you can gradually titrate protein up until you find a percentage that works well for you.
I also felt it important to include some flexibility with regard to the aggressiveness of the cutting or building phases. As such, you can set the target intensity percentage to provide more aggressive or less aggressive macronutrient recommendations.