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Macro Calculator

Calculate your daily macronutrient needs — protein, carbohydrates, and fat — based on your calorie goals, activity level, and dietary preferences. Get personalized macro targets for weight maintenance, loss, or gain.

📋 Real-World Macro Examples

🏃 Example 1: Active Male Looking to Maintain Weight

Profile: 30-year-old male, 80 kg (176 lbs), 180 cm (5'11"), moderate activity (3-5 days/week), maintain weight.

Calculation:

BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 1,775 kcal/day

TDEE = 1,775 × 1.55 = 2,751 kcal/day

Daily Calories: ~2,751 kcal

Protein: ~206g (30%) | Carbs: ~275g (40%) | Fat: ~92g (30%)

👩 Example 2: Female Looking to Lose Weight

Profile: 35-year-old female, 70 kg (154 lbs), 165 cm (5'5"), light activity (1-3 days/week), lose weight.

Calculation:

BMR = (10 × 70) + (6.25 × 165) - (5 × 35) - 161 = 1,390 kcal/day

TDEE = 1,390 × 1.375 = 1,911 kcal/day

Lose weight target: 1,911 - 500 = 1,411 kcal/day

Daily Calories: ~1,411 kcal

Protein: ~106g (30%) | Carbs: ~141g (40%) | Fat: ~47g (30%)

💪 Example 3: Male Looking to Gain Muscle

Profile: 25-year-old male, 75 kg (165 lbs), 178 cm (5'10"), active (6-7 days/week), gain weight.

Calculation:

BMR = (10 × 75) + (6.25 × 178) - (5 × 25) + 5 = 1,737 kcal/day

TDEE = 1,737 × 1.725 = 2,996 kcal/day

Gain weight target: 2,996 + 300 = 3,296 kcal/day

Daily Calories: ~3,296 kcal

Protein: ~247g (30%) | Carbs: ~330g (40%) | Fat: ~110g (30%)

📖 Formula & Guide

BMR (Mifflin-St Jeor) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + S
S = +5 for males, -161 for females
TDEE = BMR × Activity Factor
Total Daily Energy Expenditure
Goal Calories = TDEE + Surplus (gain) or TDEE - Deficit (lose)
Maintain: TDEE | Lose: TDEE - 500 | Gain: TDEE + 300
Macro Grams = (Goal Calories × %) ÷ Calories per gram
Protein: 4 kcal/g | Carbs: 4 kcal/g | Fat: 9 kcal/g

Activity Level Multipliers

Activity Level Description Multiplier
Sedentary Little or no exercise 1.20
Light Light exercise 1-3 days/week 1.375
Moderate Moderate exercise 3-5 days/week 1.55
Active Hard exercise 6-7 days/week 1.725
Very Active Intense daily exercise or physical job 1.90

Macronutrient Breakdown

This calculator uses a balanced macro split suitable for most people. You can adjust these percentages based on your specific needs:

  • Protein (30%): Essential for muscle repair, immune function, and enzyme production. Each gram provides 4 calories.
  • Carbohydrates (40%): Your body's primary energy source, especially for brain function and exercise. Each gram provides 4 calories.
  • Fat (30%): Crucial for hormone production, nutrient absorption, and cell membrane health. Each gram provides 9 calories.

⚠️ Important Note: The Macro Calculator is for informational and educational purposes only. Calorie and macronutrient needs vary based on many individual factors including metabolic health, body composition, medications, and medical conditions. Always consult a registered dietitian, nutritionist, or healthcare provider before making significant changes to your diet. Results are estimates and should not replace professional medical advice.

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Precision Macros
Get accurate grams of protein, carbohydrates, and fat tailored to your body metrics, activity level, and weight goal.
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Goal-Oriented
Whether you want to maintain, lose, or gain weight, our calculator adjusts your calorie target and macro split accordingly.
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Step-by-Step
See every calculation from BMR to TDEE to final macro grams. Learn how your numbers are derived with full transparency.
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Flexible Units
Enter weight in kilograms or pounds and height in centimeters or feet. The calculator handles conversions automatically.

Macro Calculator FAQ

What is a macro calculator and how does it work?
A macro calculator estimates your daily macronutrient needs — protein, carbohydrates, and fat — based on your personal characteristics and goals. It first calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Based on your goal (maintain, lose, or gain weight), it adjusts your daily calorie target and divides it into protein (30%), carbohydrates (40%), and fat (30%), converting each percentage into grams using the caloric density of each macro.
What is the Mifflin-St Jeor equation for BMR?
The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas. For males: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For females: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. It was developed in 1990 and has been validated in numerous studies as providing reliable BMR estimates for the general population.
How many grams of protein, carbs, and fat do I need per day?
Your daily macro needs depend on your calorie target. Using the standard 30/40/30 split: Take your daily goal calories, multiply by the percentage for each macro, then divide by its caloric density. Protein grams = (Calories × 0.30) ÷ 4. Carbs grams = (Calories × 0.40) ÷ 4. Fat grams = (Calories × 0.30) ÷ 9. For example, on a 2,000 kcal diet: Protein = 150g, Carbs = 200g, Fat = 67g. The calculator does all this for you automatically based on your unique inputs.
What's the difference between BMR, TDEE, and goal calories?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing your total daily calorie burn including exercise and daily movement. Goal calories is your TDEE adjusted for your weight goal: TDEE for maintenance, TDEE - 500 for weight loss (roughly 0.5 kg/1 lb per week), or TDEE + 300 for weight gain. Your macronutrients are then calculated based on your goal calorie target.
Can I adjust the macro percentages from the default 30/40/30 split?
The 30/40/30 split (protein/carbs/fat) used in this calculator is a balanced starting point suitable for most people. However, individual needs vary. For muscle gain, some prefer higher protein (35-40%) and lower carbs. For weight loss, some reduce carbs and increase protein for satiety. Athletes may need more carbohydrates for fuel. Low-carb or keto dieters use very different ratios (e.g., 25% protein, 5% carbs, 70% fat). Consult a nutrition professional to determine the ideal split for your specific health needs and goals.
How accurate are macro calculators for weight management?
This macro calculator provides excellent starting estimates based on widely validated scientific formulas. However, individual metabolic rates can vary by 10-20% from calculated values due to factors like genetics, muscle mass, hormonal balance, and metabolic adaptations. Think of these numbers as an informed starting point — track your progress for 2-3 weeks, then adjust your calorie intake up or down by 100-200 calories based on real-world results. For personalized medical nutrition advice, always consult a registered dietitian.

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⚠️ Important Note: This Macro Calculator is for informational and educational purposes only. While every effort has been made to ensure accuracy, results should be verified independently for critical dietary decisions. Calorie and macronutrient needs vary based on individual factors. Always consult a qualified healthcare professional, registered dietitian, or nutritionist before starting any diet or nutrition plan.