Macro Calculator - Daily Protein, Carbs & Fat Goals Free

How to Use the Macro Calculator

1. Enter your stats — input your weight, height, age, and gender
2. Select activity level — choose from sedentary (little exercise) to very active (intense daily exercise)
3. Choose your goal — select lose weight, maintain weight, or gain weight
4. View your macros — see your daily calorie target and the breakdown of protein, carbs, and fat in both calories and grams
5. Adjust as needed — change any input to see how it affects your targets

Features

• BMR calculation — uses the Mifflin-St Jeor equation, the most accurate BMR formula for the general population
• TDEE estimation — Total Daily Energy Expenditure calculated by applying your activity multiplier to BMR
• Goal-based adjustment — automatic calorie adjustments: -500 kcal for weight loss, +300 kcal for weight gain
• Macro breakdown — balanced split of 30% protein, 40% carbohydrates, 30% fat
• Gram values — protein and carbs in grams (4 kcal per gram), fat in grams (9 kcal per gram)
• Instant results — updates as you change any input

Use Cases

• Weight loss planning: Set a calorie deficit and track macros to ensure sustainable fat loss while preserving muscle
• Muscle building: Calculate the surplus calories and protein intake needed for effective muscle growth
• Meal prep: Use the macro targets to plan balanced weekly meals that hit your nutritional goals
• Dietary adjustment: Transition between goals (e.g., cutting to maintenance to bulking) with clear numeric targets
• Fitness tracking: Share your calculated macros with a coach or nutritionist as a starting point for a customized plan

FAQ

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. It accounts for about 60-75% of your daily calorie expenditure.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your total calorie burn including BMR, physical activity, digestion, and daily movement. Your macro targets are based on TDEE, not BMR, so selecting the right activity level is important.

Is the macro split customizable?

The default split of 30/40/30 (protein/carbs/fat) is a balanced starting point for most people. Depending on your specific goals or dietary preferences, you may want to adjust these ratios — consult with a nutritionist for a personalized plan.

Why is the weight loss deficit 500 calories?

A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe, sustainable rate. A larger deficit can cause muscle loss and metabolic slowdown.

How accurate is this calculator?

The Mifflin-St Jeor equation is accurate within about 10% of measured BMR for most people. Individual variations in metabolism, muscle mass, and hormones mean your actual needs may differ. Use the results as a starting point and adjust based on real-world results.

Tips

• Recalculate your macros every 10-15 pounds of weight change — your BMR changes as your body weight changes
• Protein intake of 1.6-2.2g per kg of body weight is recommended for those trying to build muscle
• Don’t drop below 1,200 calories (women) or 1,500 calories (men) without medical supervision
• Track your actual intake for 1-2 weeks and adjust based on whether you’re losing, maintaining, or gaining as expected