Macro Calculator

Macronutrient (macro) calculation determines your daily protein, carbohydrate, and fat targets based on your calorie goal and chosen dietary split. Tracking macros is more precise than counting calories alone.

Step 1 — Calculate Total Daily Energy Expenditure (TDEE):

TDEE = BMR × Activity Multiplier

BMR (Mifflin-St Jeor):

• Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
• Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Activity multipliers: Sedentary=1.2, Lightly active=1.375, Moderately active=1.55, Very active=1.725

Step 2 — Apply Macro Split:

Common splits (Protein / Carbs / Fat):

• Standard balanced: 30% / 40% / 30%
• Low-carb: 35% / 25% / 40%
• Keto: 30% / 5% / 65%
• High-protein (muscle gain): 40% / 35% / 25%

Calorie Values per gram:

• Protein: 4 kcal/g
• Carbohydrates: 4 kcal/g
• Fat: 9 kcal/g

Worked Example:

Male, 30 years, 80 kg, 180 cm, moderately active, 30/40/30 split:

BMR = (10×80) + (6.25×180) − (5×30) + 5 = 800 + 1125 − 150 + 5 = 1,780 kcal TDEE = 1,780 × 1.55 = 2,759 kcal

• Protein: 2,759 × 30% = 828 kcal ÷ 4 = 207g
• Carbs: 2,759 × 40% = 1,104 kcal ÷ 4 = 276g
• Fat: 2,759 × 30% = 828 kcal ÷ 9 = 92g

Practical Tips:

• For fat loss: eat 300–500 kcal below TDEE; prioritize protein (0.8–1g per lb of bodyweight)
• For muscle gain: eat 200–300 kcal above TDEE; protein stays at 0.8–1g/lb
• Track macros with a food diary app for at least 2 weeks before adjusting