Macro Calculator

Understand calories and macronutrients

What macros are

Macronutrients are protein, carbohydrates, and fat. Protein builds and repairs tissues, carbs fuel training and daily activity, and fat supports hormones and nutrient absorption. You can reach similar calorie targets with many macro splits; the best plan is the one you can follow consistently.

How calories are estimated

We estimate your BMR with Mifflin–St Jeor and adjust by activity to find TDEE (maintenance calories). Your selected goal applies a percentage deficit or surplus. This approach is widely used for practical planning and can be refined with real‑world progress over 2–4 weeks.

Choosing a macro split

Balanced (P30/C45/F25) works for most. Higher‑protein (P35) may help appetite control during cuts, while lower‑carb (higher fat) can fit preference or endurance recovery needs. You can also create a custom split if you have coaching guidance.

Protein per kg vs percentage

Protein targets based on body mass (e.g., 1.4–2.2 g/kg) personalize intake. In our “Protein g/kg + fat %” mode, carbs fill the remaining calories after protein and fat are assigned.

Adapting to your goal

For weight loss, a 10–20% calorie deficit is a common starting range. For muscle gain, a 10–15% surplus supports training with minimal fat gain. Revisit your numbers every few weeks and adjust based on weight trend, performance, and hunger.

Global usability and devices

The calculator supports metric and imperial units, works in all countries, and is fully responsive for mobiles, iPads, tablets, laptops, and desktops. No sliders—just simple fields and accessible labels.

Safety and limitations

This tool provides educational estimates. If you have medical conditions or specific nutrition needs, consult a qualified professional. Always view macros as flexible ranges, not rigid rules.

Frequently asked questions

• HOW TO calculate my daily calories? We estimate BMR via Mifflin–St Jeor, multiply by an activity factor for TDEE, then apply your chosen deficit/surplus for the goal.
• HOW TO choose a macro split? Start with Balanced (P30/C45/F25). If cutting, try Higher‑protein (P35). If you prefer more fats or lower carbs, choose a lower‑carb split or enter a custom split.
• HOW TO set protein: percentage or g/kg? Percentage is simple; g/kg personalizes intake by body mass. Many active people choose 1.4–2.2 g/kg.
• HOW TO split macros across meals? Enter your meals per day. The table shows per‑meal grams to help planning and batch cooking.
• HOW TO adjust if progress stalls? Recalculate after 2–4 weeks. Tweak calories by 5–10% or adjust activity. Keep protein steady while trading carbs/fats to fit preference.