Macro Calculator - Daily Protein, Carbs & Fat
Calculate your daily macronutrient needs — protein, carbohydrates, and fat — based on your body composition, activity level, and fitness goals.
Enter your weight, height, age, gender, activity level, and goal to get personalized macro targets for optimal nutrition.
Macro Calculator - Daily Protein, Carbs & Fat
Calculate your daily macronutrient needs — protein, carbohydrates, and fat — based on your body composition, activity level, and fitness goals.
About the Macro Calculator
Macronutrients — protein, carbohydrates, and fat — are the three primary categories of nutrients that provide the body with energy. Each gram of protein and carbohydrate provides 4 calories (kcal), while each gram of fat provides 9 calories. Understanding and tracking your macronutrient intake is a scientifically supported approach to nutrition that allows precise control of body composition, energy levels, and athletic performance.
This macro calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. For males: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For females: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. BMR is then multiplied by an activity factor to calculate Total Daily Energy Expenditure (TDEE): sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extra active (1.9).
If body fat percentage is provided, the Katch-McArdle formula is used instead: BMR = 370 + 21.6 × Lean Body Mass (kg), where LBM = weight × (1 − body fat%). This formula is often more accurate for lean or athletic individuals because it accounts for muscle mass directly.
Target calories are then adjusted based on your fitness goal. Weight loss targets a 20% calorie deficit below TDEE. Maintenance keeps calories at TDEE. Muscle gain targets a 10% calorie surplus above TDEE.
Macronutrient ratios depend on your dietary preference. A balanced diet allocates approximately 30% of calories to protein, 35% to carbohydrates, and 35% to fat. A high-protein approach increases protein to 40% with reduced carbs. A low-carb approach emphasizes fat and protein. A ketogenic diet restricts carbohydrates to approximately 5% of calories, with fat providing 70–75% and protein 20–25%.
Protein is the most critical macronutrient for body composition. Adequate protein (1.6–2.2 g/kg body weight) preserves muscle during fat loss and supports muscle protein synthesis during muscle gain. Carbohydrates are the primary fuel for high-intensity exercise and cognitive function. Fat is essential for hormone production, fat-soluble vitamin absorption, and cell membrane integrity. No macronutrient should be eliminated entirely for long-term health.
Macro Calculator Examples
Personalized macro targets for different body types, goals, and dietary preferences.
| Profile | Target Calories | Approximate Macros |
|---|---|---|
| Male, 80 kg, 180 cm, 25 yrs, Active, Muscle Gain, Balanced | ~3,425 kcal | Protein ~257g, Carbs ~299g, Fat ~133g. BMR 1,805 kcal → TDEE 3,113 kcal + 10% surplus. |
| Female, 70 kg, 165 cm, 30 yrs, Moderate, Weight Loss, Balanced | ~1,761 kcal | Protein ~132g, Carbs ~154g, Fat ~68g. BMR 1,420 kcal → TDEE 2,201 kcal − 20% deficit. |
| Male, 85 kg, 175 cm, 35 yrs, Light, Weight Loss, Ketogenic | ~1,951 kcal | Protein ~122g, Carbs ~24g, Fat ~152g. BMR 1,774 kcal → TDEE 2,439 kcal − 20% deficit. |
| Female, 60 kg, 170 cm, 28 yrs, Active, Maintenance, High Protein | ~2,349 kcal | Protein ~235g, Carbs ~206g, Fat ~65g. BMR 1,362 kcal → TDEE 2,349 kcal at maintenance. |
How to Use the Macro Calculator
- Enter your weight in kilograms, height in centimeters, and age in years.
- Select your gender and current activity level based on your typical weekly exercise.
- Choose your primary fitness goal: weight loss, maintenance, or muscle gain.
- Optionally enter your body fat percentage and select a diet preference for more tailored macro ratios.
- Click Calculate to see your TDEE, target calorie intake, and daily protein, carbohydrate, and fat targets in grams.
Macro Calculator FAQ
What are macronutrients and why do they matter?
Macronutrients are the three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Unlike simply counting total calories, tracking macros allows you to optimize body composition — preserving muscle while losing fat, or gaining muscle efficiently. Many fitness professionals and athletes use macro tracking for this reason.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate predictive equation for resting metabolic rate in most adults, with an average error of approximately 10% compared to measured metabolic rates. It is more accurate than the older Harris-Benedict equation for the general population. If you have your body fat percentage, the Katch-McArdle formula may be more precise.
How much protein do I need to build muscle?
Research suggests that 1.6–2.2 grams of protein per kilogram of body weight per day optimizes muscle protein synthesis for most resistance-trained individuals. Higher intakes (up to 3.1 g/kg) have been used during aggressive fat loss phases to maximize muscle retention. The calculator's high-protein and muscle gain modes target the upper range of these recommendations.
What is a safe calorie deficit for weight loss?
A deficit of 500 kcal/day typically produces about 0.5 kg of fat loss per week, which is generally considered a sustainable rate. This calculator uses a 20% calorie deficit, which for most people falls within the 300–600 kcal range. Very large deficits (greater than 25%) increase the risk of muscle loss and metabolic adaptation. Combining a moderate deficit with adequate protein and resistance training produces the best results.
Can I use this calculator on a ketogenic diet?
Yes. Selecting the Ketogenic diet preference adjusts macros to approximately 5% of calories from carbohydrates, 70–75% from fat, and 20–25% from protein. This mimics the macronutrient ratios used in clinical ketogenic diets. Note that the transition to ketosis typically takes 2–4 days of very low carbohydrate intake and may cause temporary fatigue.
How often should I recalculate my macros?
Recalculate your macros whenever your body weight changes by more than 5%, your activity level changes significantly, or your fitness goal changes. As you lose weight, your TDEE decreases, so your calorie targets need periodic adjustment to continue making progress. Most people benefit from recalculating every 4–8 weeks.