Macro Calculator
Know Your Numbers

Macros (macronutrients) are the three primary nutrients your body uses for energy: protein, carbohydrates, and fat. Protein (4 cal/g) supports muscle repair and growth. Carbs (4 cal/g) are your body's preferred energy source. Fat (9 cal/g) is essential for hormone production and brain function. Tracking macros helps you optimize your diet for specific goals rather than just counting total calories.

Your macros are calculated from your TDEE (Total Daily Energy Expenditure) adjusted for your goal. First we use the Mifflin-St Jeor equation to estimate your BMR from age, sex, height, and weight. That's multiplied by your activity factor to get TDEE. Then we apply your goal adjustment (+300 for muscle gain, –500 for weight loss, 0 for maintenance) and split the remaining calories into protein, carbs, and fat using evidence-based ratios for each goal.

For active individuals and those looking to build muscle or preserve lean mass while losing fat, research supports 1.6–2.2g per kg of body weight (0.7–1.0g per lb). This calculator targets protein at 30–40% of calories depending on your goal. Higher protein diets also increase satiety, making it easier to stick to a calorie deficit. Aim to hit your protein target first — then fill the remaining calories with carbs and fat.

Weekly averages matter more than hitting exact daily numbers. You do not need to be perfect every single day. That said, hitting your protein target consistently is the most important macro to track. Some people use macro cycling — higher carbs on training days, lower on rest days — to optimize performance. If you are just starting out, focus on daily calories and protein first, then refine carbs and fat over time.