Macro Calculator

Calculate your daily protein, carbs, and fat targets based on your body stats, activity level, and goal.

Biological Sex

Age

years

Weight

Height

Activity Level

Goal

🧮

Enter your values and click Calculate

How It Works

The Mifflin-St Jeor equation estimates your basal metabolic rate (BMR) — the calories your body needs at rest. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Your total daily energy expenditure (TDEE) is then calculated by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (super active). A calorie adjustment is applied based on your goal: subtract 500 kcal for weight loss, add 300 kcal for weight gain, or keep TDEE for maintenance. Macros are then split using goal-specific ratios: weight loss is 35% protein, 30% fat, 35% carbs; maintenance is 30/30/40; muscle gain is 25/25/50. Protein and carbs yield 4 kcal/g; fat yields 9 kcal/g.

Examples

75 kg male, 175 cm, 30 years, lightly active, lose weight

A common scenario for someone looking to lose fat while preserving muscle.

Result: ~1,950 cal/day — ~170g protein, ~170g carbs, ~65g fat.

60 kg female, 165 cm, 26 years, moderately active, maintain

Maintenance macros for an active young woman.

Result: ~2,100 cal/day — ~158g protein, ~210g carbs, ~70g fat.

85 kg male, 180 cm, 25 years, very active, gain weight

Bulking macros for a young man training 6–7 days per week.

Result: ~3,300 cal/day — ~206g protein, ~413g carbs, ~92g fat.

Frequently Asked Questions

What macro split should I use to lose weight?

Higher protein helps preserve muscle during a calorie deficit. This calculator uses 35% protein, 30% fat, and 35% carbs for weight loss — a well-supported starting point backed by sports nutrition research.

Why are my macros different from another calculator?

Macro splits vary between calculators because there is no single universally correct ratio. This calculator uses goal-specific splits based on commonly cited sports nutrition guidelines, which provide a solid starting point to adjust from.

Should I hit macros exactly every day?

Consistency over the course of a week matters more than perfection on any single day. Focus on your weekly averages rather than stressing over small daily deviations, especially when starting out.