Macro Calculator
Calculate your daily calorie needs and optimal macronutrient breakdown based on your body stats, activity level, and fitness goals.
Personal Information
Moderate exercise 3-5 days/week
Your Goal
Protein / Carbs / Fat percentage split
Your Daily Macros
Daily Calories
2,693 cal
BMR
1,737 cal
TDEE
2,693 cal
Protein
202g
Carbs
269g
Fat
90g
Suggested Per-Meal Breakdown (3 Meals)
Breakfast (25%)
673 cal
Lunch (35%)
943 cal
Dinner (40%)
1,077 cal
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How to Use the Macro Calculator
This free macro calculator helps you determine exactly how many calories you need each day and how to split them across protein, carbohydrates, and fat. Whether you're trying to lose weight, build muscle, or maintain your current physique, knowing your macros gives you a science-backed nutrition plan tailored to your body and goals.
Start by entering your sex, age, weight, and height. The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at complete rest just to keep you alive: breathing, circulating blood, and maintaining organ function. For males, the formula is (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For females, it's the same formula minus 161 instead of plus 5. The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults and is recommended by the Academy of Nutrition and Dietetics.
Next, select your activity level. Your BMR is multiplied by an activity factor to calculate your Total Daily Energy Expenditure (TDEE). Sedentary individuals (desk job, little exercise) use a multiplier of 1.2, while extremely active people (hard daily exercise plus a physical job) use 1.9. Be honest about your activity level, as overestimating is one of the most common mistakes in calorie calculations. Most people with a typical office job who exercise 3-4 times per week fall into the "Moderately Active" category.
Then choose your goal: lose weight, maintain, or gain weight. For weight loss, the calculator applies a calorie deficit based on your selected rate. A slow rate (0.5 lb per week) means a 250-calorie daily deficit, moderate (1 lb per week) means 500 calories, and fast (1.5 lb per week) means 750 calories. The same increments apply in reverse for weight gain. A moderate deficit or surplus of about 1 pound per week is generally considered safe and sustainable for most people.
Finally, select a diet style to determine how your calories are split among macronutrients. The Balanced preset (30% protein, 40% carbs, 30% fat) works well for general fitness. High Protein (40/30/30) is ideal for muscle building or preserving muscle during a cut. Low Carb (35/20/45) reduces carbs for those who respond better to higher fat intake. Keto (25/5/70) dramatically reduces carbs to promote ketosis. You can also choose Custom to manually adjust the percentage sliders to any ratio you prefer. The calculator converts these percentages into grams using the caloric values of each macronutrient: 4 calories per gram for protein and carbs, and 9 calories per gram for fat.
For best results, weigh yourself at the same time each day (morning, after using the bathroom) and track the weekly average. If your weight isn't moving in the desired direction after 2-3 weeks, adjust your calorie target by 100-200 calories. Remember that these calculations provide an evidence-based starting point, but individual metabolism, genetics, and lifestyle factors mean some fine-tuning is always needed.
Medical Disclaimer: This calculator provides estimates based on established formulas and general activity multipliers. Individual calorie and macronutrient needs can vary based on genetics, body composition, medical conditions, and other factors. These results are not medical advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet, especially if you have diabetes, kidney disease, eating disorders, or other health conditions.
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Protein provides 4 calories per gram and supports muscle repair, immune function, and enzyme production. Carbohydrates provide 4 calories per gram and serve as your body's primary and preferred energy source, especially during high-intensity exercise. Fat provides 9 calories per gram and is essential for hormone production, nutrient absorption, brain function, and cell membrane integrity. Tracking your macros helps you optimize your diet for specific goals like weight loss, muscle gain, or athletic performance.
How do you calculate TDEE (Total Daily Energy Expenditure)?
TDEE is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation, which accounts for your weight, height, age, and sex. Then your BMR is multiplied by an activity factor that reflects your daily movement and exercise habits. The activity multipliers range from 1.2 for sedentary individuals (desk job, little exercise) up to 1.9 for extremely active people (athletes or those with physical jobs who also train hard). The resulting TDEE represents the total number of calories your body burns in a typical day.
How much protein do I need per day?
Protein needs depend on your activity level, goals, and body weight. For active individuals looking to build or maintain muscle, 0.7 to 1.0 grams per pound of body weight is a common recommendation. During weight loss, higher protein intake (around 1.0 to 1.2 grams per pound) helps preserve lean muscle mass while in a caloric deficit. Sedentary adults may need less, roughly 0.5 to 0.7 grams per pound. This calculator uses percentage-based macro splits, so your protein intake will scale with your total calorie target and chosen diet style.
What is the best macro ratio for weight loss?
There is no single perfect ratio, but higher-protein approaches tend to be most effective for fat loss. A popular starting point is 40% protein, 30% carbs, and 30% fat (the High Protein preset). The extra protein helps you feel full longer and preserves muscle mass during a calorie deficit. Low-carb splits like 35% protein, 20% carbs, and 45% fat can also work well, especially for people who feel more satisfied with higher fat intake. The most critical factor is maintaining a consistent caloric deficit while eating enough protein to protect lean tissue.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to sustain basic life functions like breathing, blood circulation, cell production, and organ function. Think of it as the energy cost of simply being alive while lying still all day. TDEE (Total Daily Energy Expenditure) takes your BMR and adds the calories burned through all daily activities: exercise, walking, cooking, fidgeting, digesting food, and everything else. TDEE is always higher than BMR and is the number you should base your calorie goals on when planning your nutrition.