Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fat) based on TDEE, goal, and preferred macro split. Supports weight loss, maintenance, and muscle gain.
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How to use this calculator
BMR (Mifflin-St Jeor) × activity multiplier = TDEE. Goal adjusts calories (−500 for loss, +300 for gain). Macros are split from adjusted calories.
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Enter your body weight, height, age, and sex.
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Select your activity level — be honest; most people overestimate.
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Choose your goal: lose, maintain, or gain.
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The calculator gives calorie target and a balanced 30/40/30 macro split. Adjust ratios based on your preferences.
Frequently asked questions
How much protein do I need?
For general health: 0.8 g per kg body weight. For muscle building or preservation during weight loss: 1.6–2.2 g per kg. The 30% protein split in this calculator typically lands in the 1.6–2.0 g/kg range for average adults.
Can I change the macro split?
Yes. The 30/40/30 (protein/carbs/fat) split is a balanced starting point. Keto diets use ~5/25/70. High-protein cuts might use 40/35/25. Keep protein high, adjust carbs and fat based on satiety and performance.
How accurate is TDEE estimation?
Formulas estimate TDEE within ±10–15% for most people. Track your actual weight for 2 weeks and adjust calories by 100–200 kcal if weight is not changing as expected.
Macro Calculator — TDEE, Protein, Carbs & Fat Targets
Why macros matter more than calories alone
Total calories determine weight direction, but macronutrient composition determines body composition. High protein preserves muscle during a calorie deficit. Adequate carbohydrates fuel high-intensity training. Sufficient fat supports hormone production. Tracking macros gives you control over all three dimensions simultaneously.
Adjusting macros as you progress
Recalculate every 4–6 weeks as your weight changes, because TDEE shifts with body mass. If weight loss stalls, reduce calories by 100–200 kcal rather than cutting a macro entirely. If performance suffers, increase carbs. If hunger is high, increase protein and fat at the expense of some carbs.
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →