Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your body stats, activity level, and fitness goal
Based on Mifflin-St Jeor equation · Results are estimates
Macro Calculator — Protein, Carbs & Fat
Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your body stats, activity level, and fitness goal. Uses the Mifflin-St Jeor formula for accuracy.
FAQ
What are macros?
Macros (macronutrients) are the three main nutrient categories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). They make up all the calories in your food.
How much protein do I need per day?
For muscle building: 1.6–2.2g per kg of bodyweight. For general health: 0.8g per kg (minimum). For fat loss while preserving muscle: 2.0–2.4g per kg.
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn per day including BMR (calories burned at rest) plus activity. Eat at TDEE to maintain weight, below to lose, above to gain.
What is the Mifflin-St Jeor formula?
A formula for estimating BMR: Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
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