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Macro Calculator

Enter your current age. This helps estimate your basal metabolic rate (BMR).

Sex affects BMR calculations. Choose the sex that matches your physiology.

Use your current body weight in kilograms. 1 kg = 2.20462 lbs.

Enter your height in centimeters. 1 inch = 2.54 cm.

If known, we use Katch–McArdle for BMR (more accurate). Leave blank to use Mifflin–St Jeor.

Choose the option that best matches your typical weekly activity.

Select your primary objective. Calorie targets adjust accordingly.

For Maintain, intensity is ignored. For Lose/Gain, this sets the deficit or surplus size.

If "Custom" is chosen above, enter the percent change to calories (5–30%).

Choose a preset or enter custom percentages below. Total should equal 100%.

Results are estimates. Consult a professional for personalized advice, especially if you have medical conditions.

Use our Macro Calculator to find the right balance of protein, fat, and carbohydrates based on your calories, body composition, activity level, and goal. In a few minutes, you’ll have actionable macro targets to support fat loss, muscle gain, or maintenance.

What is a Macro Calculator?

Macros are the nutrients that provide calories: protein and carbohydrates each supply 4 kcal per gram, while fat supplies 9 kcal per gram. A Macro Calculator estimates your daily energy needs and then allocates those calories into a macro split that fits your goals and preferences. The outcome is a clear daily target in grams for protein, fat, and carbs.

How the Macro Calculator Works

First, the calculator estimates your Basal Metabolic Rate (BMR) using either Mifflin–St Jeor or Katch–McArdle (when body fat is provided). Next, it multiplies BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE). Finally, it adjusts calories based on your goal and applies your chosen macro split to deliver precise gram targets.

Inputs the Calculator Uses

  • Age, sex, height, and weight to estimate BMR
  • Body fat percentage (optional) for Katch–McArdle accuracy
  • Activity level to determine TDEE
  • Goal and intensity (deficit/surplus) to set calories
  • Macro split: a preset or custom percentages that add up to 100%

Choosing the Right Macro Split

There isn’t a single best macro split for everyone. Your choice should align with your training style, satiety needs, and dietary preferences.

  • Balanced (30/25/45): A versatile starting point for many goals.
  • High Protein (35/25/40): Helpful for preserving lean mass during fat loss and supporting muscle gain.
  • Keto-Friendly (20/70/10): Emphasizes fat with very low carbs; suitable for ketogenic approaches.
  • Custom: Fine-tune your percentages to suit personal preference or coach guidance.

Why Protein Intake Matters

Protein supports muscle retention in a deficit and growth in a surplus. Higher protein can help manage hunger, improve recovery, and keep you performing well in the gym. Most lifters thrive with 1.6–2.4 g/kg of body weight per day, which often aligns with the Balanced or High Protein presets.

Step-by-Step: Using the Macro Calculator

  1. Enter age, sex, height, and weight. Add body fat if you know it for a more accurate BMR.
  2. Select your activity level to estimate TDEE.
  3. Choose Maintain, Lose, or Gain. Then pick an intensity or set a custom percentage.
  4. Select a macro preset or enter custom percentages that total 100%.
  5. Submit to get your daily calories and grams of protein, fat, and carbohydrates.

Tips to Get the Most from Your Results

  • Track your intake for 1–2 weeks and compare progress to your goal.
  • Adjust calories by 5–10% if weight change or performance stalls.
  • Prioritize whole foods, lean proteins, fiber-rich carbs, and healthy fats.
  • Consider timing carbs around training for energy and recovery.
  • Stay consistent; weekly averages matter more than day-to-day fluctuations.

Common Questions

Do I need to be exact every day?

No. Aim for consistency across the week. Hitting your weekly average calories and protein is typically most important, with carbs and fats adjusted to preference.

Should I change macros on rest days?

Some prefer slightly fewer carbs on rest days and more on training days, but keeping the same daily targets is perfectly fine and easier to manage.

The Bottom Line

Your perfect macro plan is the one you can follow consistently. This Macro Calculator provides a science-based starting point. Track, review, and tweak your targets based on real-world results for sustainable progress.

FAQs

How does the Macro Calculator determine my daily calories?

The Macro Calculator estimates BMR, multiplies by your activity factor to get TDEE, then adjusts calories based on your goal.

Which formula does the Macro Calculator use for BMR?

By default it uses Mifflin–St Jeor; if you enter body fat %, the Macro Calculator switches to Katch–McArdle.

What macro split should I choose in the Macro Calculator?

Start with Balanced if unsure. Choose High Protein for satiety and muscle, or Custom to match your preferences.

Can the Macro Calculator help with keto macros?

Yes. Select the Keto-Friendly preset (20% protein, 70% fat, 10% carbs) for a low-carb approach.

Does the Macro Calculator work for weight gain and fat loss?

Yes. Pick Gain or Lose and set intensity or a custom percent to adjust calories up or down.

Do I need to hit Macro Calculator targets exactly every day?

No. Aim for weekly averages, prioritizing protein. Adjust carbs and fats to fit your meals.

Is the Macro Calculator accurate without body fat percentage?

It’s still reliable using Mifflin–St Jeor. Adding body fat % can improve accuracy via Katch–McArdle.

Will the Macro Calculator account for my activity level correctly?

Choose the option that best reflects your weekly routine; you can fine-tune later based on progress.