Example 1
Fat loss at 180 lb
A moderately active man may target about 2,200 calories: 165 g protein, 220 g carbs, 73 g fat.
Advertisement
Top Banner 728x90 · Google AdSense
Macro Calculator
Find your daily calories and macronutrient targets — protein, carbs, and fats — based on your body, activity level, and goal.
Your details
We use the Mifflin-St Jeor equation to estimate your calories and macros.
yrs
Height
ft
in
Weight
lbs
Daily calories
2,728 cal
Protein
205 g
30% · 818 cal
Carbohydrates
273 g
40% · 1,091 cal
Fats
91 g
30% · 818 cal
BMR (basal metabolic rate)
1,760 cal
TDEE (maintenance)
2,728 cal
Goal adjustment
±0 cal
Macro breakdown
Targets for your selected goal: Maintain Weight.
| Macronutrient | % of calories | Calories/day | Grams/day | Grams/meal (3 meals) |
|---|---|---|---|---|
| Protein | 30% | 818 | 205 | 68 |
| Carbohydrates | 40% | 1,091 | 273 | 91 |
| Fats | 30% | 818 | 91 | 30 |
Disclaimer
These calculations are estimates based on established formulas. Consult a healthcare professional or registered dietitian for personalized nutrition advice.
Calculator guide
How It Works
The calculator estimates BMR with the Mifflin-St Jeor equation, multiplies it by your activity factor to find maintenance calories, and adjusts for your goal: a deficit for fat loss, maintenance as-is, or a surplus for muscle gain. It then splits those daily calories into 30% protein, 40% carbohydrates, and 30% fat, converting each share into grams using 4 calories per gram for protein and carbs and 9 for fat.
Age, gender, height, and weight determine your baseline energy needs, and you can enter height and weight in imperial or metric units. Activity level reflects how much you move each week, which can change targets by hundreds of calories. Goal sets the direction of the adjustment. Having gram targets turns a vague diet into a concrete plan for grocery shopping and meals, which helps you stay consistent and spend your food budget on what supports your goal.
What the Numbers Mean
- Daily calories
- Total energy target for your goal. Higher numbers reflect size, activity, or a gain goal.
- Protein
- Supports muscle repair and fullness. Higher protein helps preserve muscle in a deficit.
- Carbs
- Main fuel for training. Very active people need more.
- Fats
- Needed for hormones and nutrient absorption; avoid going very low.
- Breakdown chart
- Shows each macro's share of calories at a glance.
Common Scenarios
Example 2
Maintenance at 140 lb
A lightly active woman near 1,850 calories gets about 139 g protein, 185 g carbs, 62 g fat.
Example 3
Muscle gain
Adding a surplus raises every macro proportionally.
Frequently Asked Questions
What are macronutrients and why do they matter?
Macronutrients are protein, carbohydrates, and fats, the three nutrients that provide calories and support different body functions. Balancing them supports energy levels, muscle maintenance, and overall health goals.
How does this calculator determine my macro split?
The calculator uses total calorie needs along with fitness goals (weight loss, maintenance, or muscle gain) to recommend gram targets for each macronutrient.
Does protein intake change based on activity level?
Higher activity levels, especially strength training, typically call for higher protein intake to support muscle repair and growth. The calculator adjusts recommendations based on the activity level entered.
Is there a standard macro ratio that works for everyone?
No single ratio works universally, since goals, activity level, and body composition all affect ideal macro splits. The calculator personalizes the breakdown rather than applying a fixed ratio
Advertisement
Bottom Banner 728x90 · Google AdSense