Health
Macro Calculator
Calculate your daily protein, carbs, and fat targets
Units:
BMR
1,699
at rest kcal
TDEE
2,633
with activity kcal
Target
2,633
goal adjusted kcal
Protein
197g
790 kcal · 30%
Carbs
263g
1053 kcal · 40%
Fat
88g
790 kcal · 30%
Per-meal guide (3 meals / day)
Protein
66g
Carbs
88g
Fat
29g
Not medical advice. Consult a healthcare professional before acting on these results.
## Macro Calculator — Find Your Daily Protein, Carbs & Fat Targets
Counting macros is one of the most evidence-backed approaches to managing body composition. Unlike simple calorie counting, tracking macronutrients lets you dial in exactly how much protein you need to preserve (or build) muscle, how many carbs fuel your workouts, and how much fat supports hormonal health.
### How the Calculation Works
**Step 1 — BMR (Basal Metabolic Rate)**
Using the Mifflin-St Jeor equation, we calculate how many calories your body burns at complete rest:
- Men: *BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5*
- Women: *BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161*
**Step 2 — TDEE (Total Daily Energy Expenditure)**
BMR is multiplied by an activity factor (1.2 for sedentary to 1.9 for very active) to estimate real-world daily calorie burn.
**Step 3 — Goal Adjustment**
- **Maintain**: Use TDEE as-is
- **Lose weight**: Subtract 500 kcal/day (approximately 0.45 kg/week loss)
- **Gain muscle**: Add 300 kcal/day (lean bulk with minimized fat gain)
**Step 4 — Macro Distribution**
Target calories are split into protein, carbs, and fat using your chosen percentage split. Grams are calculated from the calorie values (protein & carbs: 4 kcal/g; fat: 9 kcal/g).
### Macro Preset Splits
| Split | Protein | Carbs | Fat | Best For |
|-------|---------|-------|-----|----------|
| Balanced | 30% | 40% | 30% | General fitness and health |
| High Protein | 40% | 35% | 25% | Muscle building / bulking |
| Low Carb | 35% | 25% | 40% | Fat loss, insulin sensitivity |
| Ketogenic | 25% | 5% | 70% | Strict keto, therapeutic use |
| High Carb | 20% | 55% | 25% | Endurance athletes |
| Custom | Any | Any | Any | Advanced dieters |
### Tips for Hitting Your Macros
- **Protein first** — Plan each meal around a protein source (chicken, fish, eggs, legumes, dairy) and fill in carbs and fat around it.
- **Meal prep** — Batch cooking reduces decision fatigue and makes it easy to hit daily targets.
- **Buffer zone** — Aim to hit within ±5g of each macro target. Perfection is unnecessary.
- **Reassess every 4–6 weeks** — As body weight changes, TDEE and macro targets shift. Recalculate regularly.
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main calorie-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives more control over body composition than tracking calories alone, because the same number of calories from different macro ratios produces different hormonal and metabolic effects.
What macro split should I use to lose weight?
A higher-protein, lower-carb split helps preserve muscle while in a calorie deficit. The Low Carb preset (35% protein / 25% carbs / 40% fat) or High Protein preset (40/35/25) are both effective. Protein keeps you full and protects lean mass during a cut.
What macro split is best for building muscle?
For muscle gain (bulking), prioritize protein at 1.6–2.2 g per kg of body weight, with the rest split between carbs and fat. The High Protein preset (40/35/25) supports muscle protein synthesis while providing enough carbs for gym performance.
What is keto macro ratio?
The classic ketogenic diet ratio is approximately 5% carbs, 25% protein, and 70% fat. This severe carb restriction forces the body into ketosis, producing ketone bodies from fat for fuel. Keto is effective for some people but requires strict adherence.
How accurate is the TDEE calculation?
The Mifflin-St Jeor formula is considered the most accurate predictive equation for most people, with an error margin of ±10%. Actual TDEE varies with body composition (muscle:fat ratio), so athletes with high muscle mass may burn more than calculated. Use the result as a starting point and adjust by 100–200 kcal after 2 weeks based on actual weight trend.
Can I enter my own calorie target instead of using TDEE?
Yes — check the "Use custom calories" option and enter any calorie target. The macros will be recalculated to match your chosen split at that calorie level. This is useful if you already know your maintenance calories from tracking.