Health & Wellness
Math ToolsMacros Calculator
Calculate your daily macronutrient needs — protein, carbs, and fat — based on your body metrics, activity level, and fitness goal. Free TDEE & macro planner.
Your Profile
cm
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Results update automatically as you enter values
Fill in your profile to see your daily macro targets.
Nutrition Tips
- ✓Prioritize whole foods — lean meats, legumes, vegetables, and whole grains.
- ✓Spread your meals across 3-5 sittings to manage hunger and energy.
- ✓Track your intake for at least 2 weeks before adjusting targets.
- ✓Hydration matters — aim for at least 2 litres of water per day.
- ✓Protein is the most satiating macronutrient — hit your target first.
Results are estimates based on standard formulas. Consult a dietitian or healthcare professional for personalized nutrition advice.
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About Macros Calculator
How It Works
- Calculates BMR using the Mifflin-St Jeor equation (widely regarded as the most accurate)
- Multiplies BMR by your activity factor to get TDEE
- Adjusts TDEE up or down based on your fitness goal
- Distributes target calories into protein, carbs, and fat using evidence-based ratios
- Results update automatically as you change any input
Common Use Cases
- Planning a fat-loss diet while preserving muscle
- Bulking phases for strength and hypertrophy
- Maintaining current weight with a balanced macro split
- Meal prep and grocery planning based on daily targets
- Cross-checking nutrition labels and tracking apps
Frequently Asked Questions
What are macronutrients?
Macronutrients — often called macros — are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking them helps you meet specific body-composition goals.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
What is TDEE and why does it matter?
Total Daily Energy Expenditure (TDEE) is the total calories you burn per day including BMR plus activity. Eating at TDEE maintains weight; below causes loss; above causes gain.
How are the macro splits determined?
Macro splits are based on evidence-based ratios per goal. Weight loss: 35% protein, 35% carbs, 30% fat. Maintenance: 30% protein, 40% carbs, 30% fat. Muscle gain: 30% protein, 45% carbs, 25% fat.
Can I use imperial units?
Yes. Select Imperial to enter height in feet/inches and weight in pounds. The calculator converts values internally so results are equally accurate.
How much protein do I need?
For people who train regularly, 1.6–2.2 g of protein per kg of body weight is recommended to preserve or build lean mass. Sedentary individuals need around 0.8 g/kg.
Should I eat back exercise calories?
If your selected activity level already accounts for your workouts, do not add extra calories. If you chose a lower level and track workouts separately, you may eat back a portion.
How accurate are these estimates?
Results are accurate for most adults within ±10–15%. Treat them as a starting point and adjust by 100–200 kcal after monitoring your weight for 2–3 weeks.
What is the difference between BMR and TDEE?
BMR is the calories needed at complete rest. TDEE adds calories burned from all daily activity on top of BMR.
Can this help with keto diets?
Use the total calorie output as a reference, then override the carbohydrate target to 5–10% and increase fat accordingly to fit a ketogenic approach.
Does age affect macro requirements?
Yes. Older individuals typically have a lower BMR due to reduced muscle mass. The Mifflin-St Jeor formula accounts for age. Older adults also benefit from higher protein intakes (1.2–1.6 g/kg) to combat muscle loss.
How often should I recalculate?
Recalculate whenever your weight changes by 2–3 kg, you change activity level, or switch fitness goals. Regular recalculation keeps targets aligned with your body.