Macro Calculator
Calculate your daily calorie and macro targets
Your Details
TDEE (Maintenance)
--
calories/day
Target Calories
--
calories/day
Macro Breakdown
The Macro Calculator turns your body stats into daily targets: calories plus exact grams of protein, carbs, and fat. Enter your stats, activity level, and goal — cut, maintain, or bulk — and get the numbers in seconds.
How to Use
Fill in your stats and read your targets:
- Enter your details: age, sex, height, weight
- Pick an activity level: most people overestimate this
- Choose a goal: Cut, Maintain, or Bulk
- Read the results: TDEE, target calories, grams per macro
Features
- BMR via the Mifflin-St Jeor equation
- Five activity levels with standard multipliers
- Cut/bulk apply a ±500 kcal adjustment
How the Calculation Works
The Mifflin-St Jeor equation first estimates your basal metabolic rate — calories burned at complete rest. Multiplying by an activity factor from 1.2 (sedentary) to 1.9 (very active) yields your TDEE.
Cutting subtracts 500 kcal per day — roughly half a kilogram of fat loss per week; bulking adds 500. The calories then split into macros: 40% protein when cutting to protect muscle, 45% carbs when bulking for training energy. Treat the result as a starting point and adjust as you go.
Use Cases
- Fat loss: set a sustainable calorie deficit
- Muscle gain: size your surplus instead of guessing
- Maintenance: find the intake that keeps weight stable
- Meal planning: turn targets into portions
Related Tools
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity. It's calculated using the Mifflin-St Jeor equation with an activity multiplier.
How accurate is this macro calculator?
The calculator uses the widely accepted Mifflin-St Jeor equation for BMR estimation, which is considered one of the most accurate formulas for the general population. However, individual variations in metabolism, muscle mass, and other factors can affect actual calorie needs. Use these numbers as a starting point and adjust based on real-world results.
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 calories/gram), carbohydrates (4 calories/gram), and fat (9 calories/gram). Tracking macros helps ensure you get the right balance for your fitness goals.
How do macro ratios change with different goals?
For Cutting, protein is higher at 40% to preserve muscle. For Maintenance, a balanced 30/40/30 split works well. For Bulking, carbs are higher at 45% to provide energy for muscle growth, with protein at 30% and fat at 25%.