Estimate daily calorie needs, then break them into protein, carbs, and fats based on your selected macro ratio.
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A macro calculator estimates your daily calorie needs from BMR and activity level, then splits those calories into protein, carbs, and fat grams based on a ratio you choose for your goal (fat loss, maintenance, or muscle gain).
Macro targets are general estimates based on the Mifflin-St Jeor BMR equation and standard ratio guidelines — consult a registered dietitian for personalized nutrition plans, especially if you have a medical condition or specific body composition goals.
Macros — short for macronutrients — are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every calorie in your food comes from one of these three sources.
A macro calculator combines two steps. First it estimates your Total Daily Energy Expenditure (TDEE) from the Mifflin-St Jeor Basal Metabolic Rate formula, adjusted by an activity multiplier. Then it divides those TDEE calories among protein, carbs, and fat using a ratio matched to your goal.
For fat loss, a common split is 40% protein / 35% carb / 25% fat — the higher protein protects muscle tissue while in a caloric deficit. For muscle gain, a higher carb split (30% protein / 45% carb / 25% fat) provides training energy. Balanced maintenance sits near 30/40/30.
Macro targets are estimates — individual response to macro ratios varies considerably. Use these numbers as a starting point, track for 2–3 weeks, and adjust based on results.
Select sex, then enter age, height (cm), and weight (kg). These inputs feed the Mifflin-St Jeor BMR formula — use measurements without clothes and without shoes.
Choose the activity level that matches your average week: Sedentary (desk job, no exercise), Lightly active (1–3 workouts/week), Moderately active (3–5/week), Active (6–7/week), or Very active (hard training twice daily).
Fat loss, maintenance, or muscle gain. Fat loss reduces TDEE by roughly 20%; muscle gain adds about 10–15% surplus above maintenance.
Select a ratio preset (balanced, high protein, low carb, high carb) or use the custom split if you follow a specific program. The split divides your goal calories into protein, carbs, and fat grams.
The results panel shows your BMR, TDEE, goal calories, and grams per macronutrient per day. Use these as daily targets — track food for 2–3 weeks before adjusting.
Input
Female, 30, 165 cm, 70 kg, moderately active, fat loss, balanced splitOutput
BMR: 1,468 kcal · TDEE: 2,275 kcal · Goal: 1,820 kcal · Protein: 158 g · Carbs: 158 g · Fat: 55 gBMR = 10×70 + 6.25×165 − 5×30 − 161 = 1,468. TDEE = 1,468 × 1.55 = 2,275. Fat loss target = 2,275 × 0.80 = 1,820 kcal. With 35/35/30 split: protein = 1,820 × 0.35 ÷ 4 = 159 g; carbs = 159 g; fat = 1,820 × 0.30 ÷ 9 = 61 g.
Input
Male, 25, 178 cm, 75 kg, active, muscle gain, high carb splitOutput
BMR: 1,830 kcal · TDEE: 3,157 kcal · Goal: 3,473 kcal · Protein: 260 g · Carbs: 391 g · Fat: 96 gBMR = 10×75 + 6.25×178 − 5×25 + 5 = 1,830. TDEE = 1,830 × 1.725 = 3,157. Muscle gain = TDEE × 1.10 = 3,473 kcal. With 30/45/25 split: protein = 3,473 × 0.30 ÷ 4 = 260 g; carbs = 3,473 × 0.45 ÷ 4 = 390 g; fat = 3,473 × 0.25 ÷ 9 = 96 g.
Common real-world scenarios where this tool saves time.
Use a high-protein split (35–40%) in a caloric deficit to retain lean mass while losing body fat — protein at 2 g/kg is protective during cuts.
A moderate caloric surplus (250–500 kcal over TDEE) with higher carbs fuels heavy training and supports muscle protein synthesis.
Eating at TDEE with high protein and resistance training can shift body composition (lose fat, gain muscle) without a large surplus or deficit.
Use the low-carb or custom split to set carbs below 50 g/day while keeping fat high for a ketogenic approach.
Endurance athletes often need very high carbs (50–60%) to fuel training volume. Adjust with the high-carb preset or custom split.
Step-by-step chains that connect related tools for common tasks.
Use this calculator to get targets, then log food to hit them.
Combine macro planning with body composition data.
Standard macro splits used for different fitness goals.
| Goal | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced maintenance | 30% | 40% | 30% | Healthy adults maintaining weight |
| High protein / fat loss | 35% | 35% | 30% | Cutting with muscle preservation |
| High carb / performance | 25% | 50% | 25% | Endurance athletes, heavy training |
| Low carb | 35% | 25% | 40% | Keto transition, insulin sensitivity |
| Muscle building | 30% | 45% | 25% | Lean bulk with training surplus |
These are starting presets. Adjust based on 3–4 weeks of tracking and measurable results.
How daily activity converts BMR into total calorie needs.
| Activity level | Multiplier | Typical example |
|---|---|---|
| Sedentary | 1.2× | Desk job, no structured exercise |
| Lightly active | 1.375× | 1–3 light workouts per week |
| Moderately active | 1.55× | 3–5 moderate workouts per week |
| Active | 1.725× | 6–7 hard training sessions per week |
| Very active | 1.9× | Twice-daily training, physical job |
Most people overestimate their activity level. When in doubt, start one level lower and adjust based on results.
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For fat loss, a common starting ratio is 40% protein / 35% carbohydrate / 25% fat. The high protein protects muscle mass in a caloric deficit, carbs provide training energy, and fat supports hormones. Some coaches prefer 35/35/30. Track for 3 weeks and adjust if fat loss stalls.
It uses the Mifflin-St Jeor formula for Basal Metabolic Rate (BMR), then multiplies by an activity factor to get TDEE. Fat-loss mode applies a ~20% deficit; muscle-gain mode adds ~10–15% surplus. Goal calories are then split into macro grams using protein and fat's caloric density (4 and 9 kcal/g).
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — essentially the energy to keep organs running. TDEE (Total Daily Energy Expenditure) adds all movement, exercise, and the thermic effect of food. Eating at TDEE = maintenance; eating below = fat loss; eating above = weight gain.
General guidance: 0.8 g/kg for sedentary adults (minimum), 1.2–1.6 g/kg for active individuals, 1.6–2.2 g/kg for those trying to build or preserve muscle. This calculator targets the higher end by default because higher protein intake has the best evidence for lean-mass retention. Individual needs vary — kidney disease requires medical supervision.
Yes, under certain conditions. Body recomposition is most achievable for beginners, people returning from a break, or those with higher body fat percentages. It requires eating near maintenance calories with high protein (1.8–2.2 g/kg) and consistent resistance training. Results are slower than a dedicated cut or bulk but avoid the yo-yo.
First verify your tracking accuracy — food scale and logged portion sizes matter more than the ratio. If tracking is accurate, reduce daily calories by 5–10% (approximately 100–200 kcal) while maintaining protein intake. Avoid dropping below BMR for extended periods — this can slow metabolism and cause muscle loss.
For healthy adults, high protein intake is generally safe. Excess protein is converted to glucose or fat — it doesn't automatically build muscle. Very high intakes (>3 g/kg) add calories that can work against fat loss. People with pre-existing kidney disease should consult a nephrologist before increasing protein significantly.
Carb totals include all carbohydrates, including fiber. If you follow a total-carb approach, use the number as given. If you use net carbs (total carbs minus fiber), subtract your daily fiber intake from the carb target — general guidance is 25–38 g fiber per day.
The Mifflin-St Jeor formula has a margin of error of roughly ±10% for most people — meaning a 2,200 kcal TDEE estimate could realistically be 1,980–2,420 kcal for you. Track body weight weekly for 4 weeks and compare to expected rate of change; then calibrate the calorie target accordingly.
Yes in two ways. First, BMR decreases roughly 1–2% per decade after age 30 due to muscle mass loss, so TDEE is naturally lower. Second, older adults benefit from higher protein intake (1.2–1.6 g/kg minimum) to preserve muscle. This calculator adjusts BMR for age but the macro ratios are constant — consider higher protein splits as you age.
Macro calculations run entirely in your browser. Weight, height, age, and goal inputs are not sent to EverydayTools servers.
General macro planning estimates only—not medical advice. Consult a physician or registered dietitian for clinical nutrition, diabetes, or eating-disorder guidance.
Part of Calculator Tools
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Reviewed by EverydayTools Editorial Team on 2026-06-08.
Daily goal calories
2,556 kcal
BMR: 1,649 kcal · TDEE: 2,556 kcal
Macro distribution
Protein
192 g
767 kcal
Carbs
256 g
1022 kcal
Fat
85 g
767 kcal
Estimates based on Mifflin-St Jeor BMR. Individual needs vary — adjust after 2–3 weeks of tracking.