Macro Calculator
Estimate your daily macronutrient targets in grams from age, sex, weight, height, activity, and a macro preset (or custom percentages).
Calculate
Calculate
Measurements convert when you switch units
Result
The formula
TDEE is estimated with Mifflin–St Jeor BMR × activity factor (same as the calorie calculator). Each macro percentage of TDEE converts to grams: protein and carbs at 4 kcal/g, fat at 9 kcal/g.
Worked example
- TDEE ≈ 2,400 kcal · Balanced 30/40/30 preset
- Protein: 2,400 × 0.30 ÷ 4 = 180 g
- Carbs: 2,400 × 0.40 ÷ 4 = 240 g · Fat: 2,400 × 0.30 ÷ 9 ≈ 80 g
Result: 180 g P · 240 g C · 80 g F
How macro splits are built
Presets are starting points — adjust from hunger, performance, and labs with professional guidance when needed.
Preset ratios
Balanced (30/40/30), high-protein (40/30/30), low-carb (40/20/40), and keto (25/5/70) reflect common coaching templates. Custom mode requires percentages summing to 100%.
Protein first
Many athletes set protein by body weight (see protein intake calculator), then fill remaining calories with carbs and fat. Presets here are calorie-percentage based for simplicity.
Tracking limits
Food labels round macros. Whole foods vary. Use targets as directional, not obsessive precision.
Interesting facts
4 kcal vs 9 kcal
Protein and carbohydrates yield about 4 kcal per gram; fat about 9 kcal per gram — Atwater general 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 or keto are preferences — not requirements for fat loss.
No. Many people hit weekly averages. Consistency over time matters more than perfect daily splits.
Mifflin–St Jeor BMR multiplied by your selected activity factor — identical logic to the calorie calculator.
Yes — choose Custom and enter protein, carb, and fat percentages that sum 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 percentages can flex based on 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 totals. That sum should roughly match your TDEE for the selected preset.
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.