Macro Calculator

Determine your daily calorie needs and optimal macronutrient split.

Gender

Age (years)

Weight

Height (cm)

Activity Level

Goal

Diet Type

Daily Calorie Target

Protein

0 kcal

Carbs

0 kcal

Fat

0 kcal

Formulas

Uses the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR):

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Total Daily Energy Expenditure (TDEE) = BMR × Activity Multiplier. Macros are then assigned based on diet ratio: 1g Protein = 4 kcal, 1g Carbs = 4 kcal, 1g Fat = 9 kcal.

Examples

Example 1 (Balanced Maintain): 2000 Calories = 150g Protein (30%), 200g Carbs (40%), 67g Fat (30%).
Example 2 (Low Carb Cut): 1600 Calories = 120g Protein (30%), 80g Carbs (20%), 89g Fat (50%).
Example 3 (High Carb Bulk): 2800 Calories = 175g Protein (25%), 385g Carbs (55%), 62g Fat (20%).

FAQ

What is TDEE?

Total Daily Energy Expenditure. It represents the total calories you burn in a day, including resting and activity.

Should I eat more on workout days?

The activity multiplier already averages out your exercise for the week, so you generally eat the same daily.

Is Keto better for weight loss?

Weight loss is driven by a calorie deficit, not the specific macro split, though Keto can help with satiety for some.

Why is protein so high?

Adequate protein preserves muscle mass during a cut and supports muscle growth during a bulk.

Macro Calculator

Formulas

Examples

FAQ

Related Tools