Macro Calculator
Calculate daily protein, carb, and fat targets based on your TDEE and fitness goal
Fill in your details above to calculate your daily macros.
What is a Macro Calculator?
A macro calculator determines your daily targets for the three macronutrients — protein, carbohydrates, and fat — based on your Total Daily Energy Expenditure (TDEE) and fitness goal. Whether you're cutting (losing fat), maintaining, or bulking (gaining muscle), hitting the right macro ratios helps you achieve your body composition goals more effectively than just counting calories alone.
How to Use the Macro Calculator
- Enter your age, weight, and height
- Select your daily activity level
- Choose your goal: cut (lose fat), maintain, or bulk (gain muscle)
- Your daily calorie target and macro breakdown appear instantly
Features
- Uses Mifflin-St Jeor equation for accurate BMR calculation
- Adjusts calories by goal: −500 kcal for cut, +300 kcal for bulk
- Macro ratios optimized per goal (higher protein for cut)
- Shows BMR, TDEE, and target calories alongside macros
- Supports metric and imperial units
Frequently Asked Questions
How many grams of protein do I need per day?
Most research supports 1.6–2.2g of protein per kg of body weight for muscle building and preservation. This calculator targets ~30–40% of calories from protein depending on your goal, which typically falls within this range for most people.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to account for movement and exercise. Your calorie target is based on TDEE, adjusted up or down for your goal.
Should I track macros or just calories?
Tracking macros gives you more control over body composition. Hitting your protein target helps preserve muscle during a cut and supports muscle growth during a bulk. Carbs fuel performance, and fat supports hormones and satiety. For best results, track all three.