Macro Calculator
Get daily protein, carb and fat targets in grams, based on your body, activity, goal and a macro split you can adjust.
Calculate
Daily caloric target
The formula
Daily calories start from Mifflin–St Jeor BMR × activity (TDEE), then shift for lose (−500 kcal), maintain, or gain (+300 kcal). Each macro percentage of that calorie target converts to grams: protein and carbs at 4 kcal/g, fat at 9 kcal/g. Carbs fill whatever is left after protein and fat so the split always totals 100%.
Worked example
- Male, 30 y, 75 kg, 178 cm, light activity → TDEE ≈ 2,362 kcal (maintain)
- Balanced 30/40/30 → Protein 177 g · Carbs 236 g · Fat 79 g
- 3 meals → about 59 g protein, 79 g carbs, 26 g fat per meal
Result: 2,362 kcal · 177 g P · 236 g C · 79 g F
How macro targets are built
Presets are starting points — adjust from hunger, training, and professional guidance when needed.
Calories first
TDEE uses the same Mifflin–St Jeor path as the calorie calculator. Lose and gain goals apply a fixed daily offset so macros sit on a clear calorie budget.
Preset ratios
Balanced (30/40/30), high protein (40/30/30), low carb (35/25/40), keto (20/5/75), and low fat (25/60/15) mirror common coaching templates. Drag protein and fat percentages yourself — carbs take the remainder.
Protein per kilogram
We also show grams of protein per kg of body weight so you can compare the split against typical sports-nutrition bands, not only calorie percentages.
Tracking limits
Food labels round macros and whole foods vary. Use targets as direction, not obsessive daily precision.
Interesting facts
4 kcal vs 9 kcal
Protein and carbohydrates yield about 4 kcal per gram; fat about 9 kcal per gram — the Atwater factors used on labels.
High-protein cuts
Extra protein during a calorie deficit can help preserve lean mass and improve satiety — a common reason for 40% protein presets.
Keto is not magic
Very low carb can reduce appetite for some people, but fat loss still requires an overall energy deficit.
Athletes need carbs
Endurance and high-intensity training usually benefit from adequate carbohydrate — ultra-low carb is not for every athlete.
Mifflin–St Jeor
TDEE starts with the same BMR equation validated in the calorie calculator before macros are applied.
Frequently asked questions
Balanced 30/40/30 suits many people. High protein helps during fat loss; low carb, keto, and low fat are preferences — not requirements for changing weight.
No. Many people hit weekly averages. Consistency over time matters more than perfect daily splits.
Mifflin–St Jeor BMR × your activity factor gives TDEE. Lose subtracts about 500 kcal/day; gain adds about 300 kcal/day; maintain uses TDEE as-is.
Protein and fat are the levers you set. Carbs automatically fill the rest so the three always add to 100%.
A higher-protein split (around 40% of calories, or the high-protein preset) helps preserve lean mass in a deficit. Carb and fat can flex with preference as long as total calories stay in a deficit.
Multiply protein and carb grams by 4, and fat grams by 9, then add the three. That sum should roughly match your daily caloric target.
Macros here cover protein, carbs, and fat only. Whole-food choices within those grams still matter for fiber, vitamins, and minerals — macro targets are not a full diet plan.
References
- Mifflin et al., 1990 BMR equation used for TDEE.
- Dietary Reference Intakes for Energy Macronutrient energy values and AMDRs.