Macro Calculator – Find Your Daily Protein, Carbs & Fat Goals
Our macro calculator helps you determine the optimal daily intake of protein, carbohydrates, and fat to meet your fitness goals. By combining the Mifflin-St Jeor equation for BMR with your activity level and preferred diet style, it delivers a personalized calorie and macronutrient breakdown. Whether you want to lose weight, maintain, or build muscle, this tool takes the guesswork out of nutrition planning.
Enter your current age in years.
Enter your current body weight in kilograms.
Enter your height in centimeters.
Select the option that best describes your typical weekly activity.
Choose your primary fitness goal to adjust your calorie target.
Select a macro split that suits your dietary preference.
Your results will appear here
How to Use This Calculator
1. Enter your age, biological sex, weight (in kg), and height (in cm) in the fields provided. 2. Select your typical weekly activity level from the dropdown menu. 3. Choose your primary goal — losing weight, maintaining your current weight, or gaining muscle. 4. Pick the diet style that best matches your eating preferences (balanced, low carb, high protein, or keto). 5. Click Calculate to instantly see your TDEE, daily calorie target, and exact grams of protein, carbs, and fat you should consume each day.
How the Macro Calculator Works
This calculator uses a two-step process: first it estimates how many calories your body needs each day, then it splits those calories into the three macronutrients — protein, carbohydrates, and fat — according to your chosen diet style.
Step 1: Calculating Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. We use the Mifflin-St Jeor equation, which is widely considered the most accurate formula for the general population:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2: Calculating Your TDEE
Your Total Daily Energy Expenditure (TDEE) accounts for the calories you burn through daily activity. It is calculated by multiplying your BMR by an activity multiplier:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Super Active: BMR × 1.9
Step 3: Adjusting for Your Goal
Your calorie target is then adjusted based on your goal. A 20% caloric deficit is applied for weight loss, while a 15% surplus is used for muscle gain. Maintenance keeps calories at TDEE.
Step 4: Splitting Into Macros
The target calories are distributed across protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 kcal, while each gram of fat provides 9 kcal. The splits by diet style are:
- Balanced: 30% protein, 40% carbs, 30% fat
- Low Carb: 40% protein, 20% carbs, 40% fat
- High Protein: 40% protein, 35% carbs, 25% fat
- Keto: 25% protein, 5% carbs, 70% fat
Why Macros Matter
Tracking macronutrients goes beyond simply counting calories. Protein is essential for muscle repair and satiety; carbohydrates are the body's primary energy source; and fat supports hormone production and fat-soluble vitamin absorption. Hitting the right macro ratios for your goal ensures you not only reach your target weight but also feel energized and maintain muscle mass in the process.