Macro Calculator
Your daily calories shift with your goal; macros follow.
Try other calculators
Find your daily calorie target first.
Know your starting point before you cut or bulk.
A quick weight-status check.
How the macro calculator works
It starts with your TDEE — the calories you burn in a day — estimated from the Mifflin-St Jeor equation, then shifted for your goal (deficit to lose, surplus to gain). Those calories are split into protein, carbs and fat using proven ratios, converted to grams (4 cal/g for protein and carbs, 9 cal/g for fat).
Unlike most calculators that give one rigid number, we show ranges and five split styles including a custom mixer, plus a per-meal breakdown so the targets are actually usable at the table.
Protein, carbs and fat — the quick version
Protein builds and preserves muscle; carbs fuel training; fat supports hormones. When calories are equal, the split matters less than hitting protein and staying consistent — pick the style you can stick to.
Frequently asked questions
How are my macros calculated?
First your TDEE (total daily energy) is estimated with the Mifflin-St Jeor equation, adjusted for your goal. Then calories are split by your chosen ratio — protein and carbs give 4 calories per gram, fat gives 9. We show ranges (±10%) because no formula knows your body exactly.
Which split should I choose?
Balanced works for most people. Pick High Protein when cutting to protect muscle, Low Carb if you prefer fats and find carbs hard to control, Low Fat if you train hard on carbs. Consistency beats the perfect ratio.
How much protein do I really need?
About 1.6–2.2 g per kg of body weight per day for active people (higher end when dieting). Our presets land in this zone for typical weights — the custom tab lets you tune it.
What does 'per meal ÷3' mean?
Your daily protein, carb and fat grams divided into 3 meals — a simple way to portion your day. Adjust for however many meals you actually eat.