Why use this calculator
Understanding your macronutrient needs helps you fuel your body properly for your goals, whether losing fat, building muscle, or maintaining your current physique.
How to use it
Select your preferred unit system (metric or imperial), then enter your body stats including weight, height, age, and sex. Select your activity level and fitness goal. The calculator will determine your calorie target and optimal protein, carb, and fat split.
The formula
BMR (Mifflin-St Jeor): Males: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Females: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. TDEE = BMR x Activity Factor. Macros split by goal: Lose (40/30/30), Maintain (30/40/30), Gain (30/45/25).
Worked examples
170 lb male, moderately active, wants to lose weight
About 2,060 kcal/day with 206g protein, 154g carbs, 69g fat
140 lb female, lightly active, wants to gain weight
About 2,150 kcal/day with 161g protein, 242g carbs, 60g fat
When people use it
- Planning a diet for weight loss while preserving muscle
- Optimizing nutrition for athletic performance
- Building a meal prep plan with balanced macros
- Adjusting intake when changing fitness goals
Tips
- Protein intake of 0.7-1g per pound of body weight supports muscle retention during fat loss
- Adjust your macros every 4-6 weeks based on progress
- Prioritize whole food sources for each macronutrient
- Track your intake for at least a week to establish a baseline
Questions people ask
- How accurate are macro calculators?
- They provide a solid starting point, but individual metabolism varies. Monitor your progress and adjust by 100-200 calories as needed.
- Should I hit my macros exactly every day?
- Aim to be within 5-10% of your targets. Consistency over perfection matters more for long-term results.
- What if I'm not losing or gaining weight?
- Adjust your calorie target by 200-300 calories and reassess after 2 weeks.