Macro Calculator
Values
Fill in the values and click Calculate to see results
Example 1
A 30-year-old woman, 1.65 m tall and weighing 65 kg with moderate activity (3–5 exercise sessions per week), wants to lose 0.5 kg per week using a High Protein macro split (40/30/30).
Solution
Apply the Mifflin-St Jeor equation for females:
Multiply BMR by the moderate activity factor (1.55) to get TDEE:
Apply the moderate loss adjustment (−500 kcal):
Distribute across macros using the High Protein split (40/30/30).
Answer
1,624 kcal/dayProtein per kg: 2.5 g/kg. This level of protein intake is well supported for preserving lean mass during a deficit, per the ISSN position stand.
Source: Jäger R et al. ISSN Position Stand: Protein and Exercise, 2017
Example 2
A 32-year-old man, 1.80 m tall and weighing 85 kg, exercises 5–6 times per week (active level). He wants to gain lean muscle and wants to set protein at 2.2 g per kg of body weight using a custom split.
Solution
Calculate BMR using the Mifflin-St Jeor equation:
Multiply by the active factor (1.725) to get TDEE:
Apply the moderate gain adjustment (+500 kcal):
Set protein at 2.2 g/kg of body weight:
Convert protein to calories at 4 kcal/g:
Remaining calories, split equally between carbs and fat:
Carbs provide 4 kcal/g and fat provides 9 kcal/g:
Answer
3,640 kcal/dayProtein per kg: 2.2 g/kg. This approach ensures protein adequacy while distributing remaining calories between carbs and fat for energy and hormonal support.
Source: Phillips SM, Van Loon LK. Dietary protein for athletes, J Sports Sci, 2011
Example 3
A 28-year-old man, 1.78 m tall and weighing 78 kg with light activity, wants to follow a ketogenic diet for fat loss. Use the Ketogenic split (20/5/75).
Solution
Calculate BMR using the Mifflin-St Jeor equation:
Multiply by light activity (1.375) to get TDEE:
Apply moderate loss (−500 kcal):
Distribute using Ketogenic split (20% protein, 5% carbs, 75% fat).
Answer
1,917 kcal/dayProtein per kg: 1.2 g/kg. Note: the ketogenic split produces relatively low protein per kg. For a more muscle-preserving approach during a deficit, consider the High Protein or Low Carb preset instead.
Example 4
A 40-year-old woman, 1.60 m tall and weighing 60 kg, exercises 3 times per week (moderate activity). She has a body fat percentage of 25% and wants to maintain her current weight using the Moderate macro split.
Solution
Use the Katch-McArdle equation (available in Advanced Mode) since body fat percentage is known. Calculate lean body mass:
Calculate BMR using the Katch-McArdle equation:
Multiply by moderate activity (1.55). Since the goal is to maintain, no calorie adjustment is applied:
Distribute using the Moderate split (30/40/30).
Answer
2,080 kcal/dayProtein per kg: 2.6 g/kg. The Katch-McArdle equation provides a more accurate BMR when body fat percentage is known because it uses lean body mass rather than total body weight.
Source: Katch V, McArdle W, et al. Exercise Physiology, 7th ed, 2011
Published:
Updated:
References
- [1]Journal of the International Society of Sports Nutrition, Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise., 2017. https://pubmed.ncbi.nlm.nih.gov/28642676
- [2]Academy of Nutrition and Dietetics / ACSM, Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, ACSM: Nutrition and Athletic Performance., 2016. https://pubmed.ncbi.nlm.nih.gov/26891166
- [3]International Journal of Sport Nutrition and Exercise Metabolism, Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes., 2014. https://pubmed.ncbi.nlm.nih.gov/24092765
- [4]Journal of Sports Sciences, Phillips SM, Van Loon LK. Dietary protein for athletes: from requirements to optimum adaptation., 2011. https://pubmed.ncbi.nlm.nih.gov/21050137
- [5]American Journal of Clinical Nutrition, Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals., 1990. https://pubmed.ncbi.nlm.nih.gov/2305711
- [6]Academy of Nutrition and Dietetics, Academy of Nutrition and Dietetics Evidence Analysis Library: Macronutrient Requirements for Healthy Adults.. https://www.andeal.org
Glossary
- Macronutrient – A nutrient required in large amounts that provides energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The three macronutrients form the basis of all dietary planning.
- Protein – A macronutrient composed of amino acids, essential for muscle repair, immune function, enzyme production, and hormone synthesis. Dietary sources include meat, fish, eggs, dairy, legumes, and tofu.
- Carbohydrate – A macronutrient that serves as the body’s primary energy source. Broken down into glucose for immediate use or stored as glycogen in muscles and liver. Found in grains, fruits, vegetables, and legumes.
- Fat – A macronutrient essential for hormone production, cell membrane integrity, and vitamin absorption. Found in oils, nuts, seeds, fatty fish, and animal products. Provides 9 kcal per gram, more than double the caloric density of protein or carbohydrates.
- TDEE – Total Daily Energy Expenditure, the total number of calories your body burns per day, including BMR, thermic effect of food, NEAT, and deliberate exercise.
- BMR – Basal Metabolic Rate, the calories your body needs at complete rest to sustain basic life functions such as breathing, circulation, and cell production.
- MPS – Muscle Protein Synthesis, the cellular process by which new muscle proteins are built. Stimulated by resistance training and dietary protein, particularly leucine-rich sources.
- TEF – Thermic Effect of Food, the energy cost of digesting, absorbing, and metabolising nutrients. Protein has the highest TEF at 20–30% of its caloric content.
- IIFYM – If It Fits Your Macros, a flexible dieting approach that allows any food choice as long as daily macronutrient and calorie targets are met. Emphasises total intake over food quality.
- Katch-McArdle – A BMR prediction formula that uses lean body mass (derived from body fat percentage) instead of total body weight. More accurate for athletic populations with higher-than-average muscle mass.
How to Use?
- 1.
Enter your body weight: Type your current weight in the weight field. Use the unit dropdown to switch between kilograms, pounds, or stone.
- 2.
Enter your height: Type your height in the height field. Switch between centimetres, inches, or feet using the dropdown.
- 3.
Enter your age and select biological sex: Provide your age in years and choose male or female. The Mifflin-St Jeor equation uses sex-specific constants.
- 4.
Select your activity level: Choose the level that matches your typical weekly exercise pattern. Be honest — overestimating inflates your TDEE and prevents progress.
- 5.
Choose your goal: Select whether you want to maintain, lose, or gain weight. This adjusts your calorie target above or below your TDEE.
- 6.
Select a macro split: Choose from evidence-based presets (High Protein, Moderate, Low Carb, Keto) or enter your own percentages in Custom mode.
- 7.
Review your results: Your daily calorie target and macro breakdown (grams, calories, and protein per kg) appear in the results panel. Adjust your food intake to match these targets.
Frequently Asked Questions
Calculate your Total Daily Energy Expenditure (TDEE) using this calculator, then subtract 300 to 500 kcal to create a deficit. Set protein to 2.0 to 2.8 grams per kilogram of body weight to preserve muscle mass during the deficit. Distribute the remaining calories between carbohydrates and fat based on your preference. A High Protein split (40% protein, 30% carbs, 30% fat) is recommended for most people in a deficit. Track your weight weekly and adjust your calorie target by 100 to 200 kcal if your weight is not changing at the expected rate of roughly 0.5 kg per week.
For muscle gain, a moderate protein intake of 1.6 to 2.2 grams per kilogram with a calorie surplus of 250 to 500 kcal above your TDEE is supported by research. A common split is 30% protein, 40% carbs, and 30% fat. The surplus provides the energy needed for muscle protein synthesis, while the higher carbohydrate intake fuels intense training sessions and replenishes glycogen. Avoid surplus sizes above 500 kcal, as the excess is primarily stored as body fat. A lean bulk approach (250 kcal surplus) produces slower but cleaner gains with less fat accumulation.
The International Society of Sports Nutrition (ISSN) recommends 1.6 to 2.2 grams per kilogram of body weight per day for resistance-trained athletes. During a calorie deficit, this increases to 2.2 to 2.8 grams per kilogram to preserve lean mass. Sedentary adults need a minimum of 0.8 grams per kilogram, but this is the deficiency threshold, not the optimal amount for health or body composition. Older adults over 50 benefit from 1.2 to 1.6 grams per kilogram to counteract age-related muscle loss. The optimal amount for you depends on your training status, goal, and calorie balance.
Tracking macros provides significantly better body composition outcomes than tracking calories alone. A 2020 study found that athletes who tracked both calories and macros lost 2.3 kg less lean mass during a deficit compared to those who tracked only calories. Protein is the most critical macro to track: if you hit your protein target and total calories, the ratio of carbohydrates to fat matters less for weight loss. However, for optimal performance and health, distributing your remaining calories across carbs and fat according to an evidence-based split provides the best results.
A weight loss plateau typically means your TDEE has decreased because you lost body weight, and your deficit is now smaller than intended. Recalculate your macros using your current (lower) body weight. If your weight has not changed in two to three weeks despite accurate tracking, reduce your daily calorie intake by 100 to 200 kcal, or increase your activity level by adding one to two sessions of moderate exercise per week. Avoid drastic calorie cuts, which trigger metabolic adaptation. Taking a one to two week diet break at maintenance calories can also help reset leptin levels and metabolic rate.
This macro calculator calculates your total daily energy expenditure and distributes your target calories across protein, carbohydrates, and fat using evidence-based splits. The Calorie Deficit Calculator focuses specifically on the deficit side: it calculates the daily calorie deficit needed to reach a target weight within a specific timeframe, accounting for the fact that your energy needs decrease as you lose weight. Use the Calorie Deficit Calculator to plan your weight loss timeline, then use this macro calculator to set your daily macronutrient targets.
Yes, this calculator includes a Ketogenic preset (20% protein, 5% carbs, 75% fat) and a Low Carb preset (35% protein, 20% carbs, 45% fat). The ketogenic preset produces very low carbohydrate intake (typically under 30 grams per day), which is sufficient to induce nutritional ketosis in most people. However, the protein per kilogram may be lower than optimal for muscle preservation during a deficit. If you are combining keto with resistance training, consider using the Custom mode to increase protein to 25 to 30% while keeping carbs below 10%.
The Mifflin-St Jeor equation, which this calculator uses, estimates BMR within 10% of measured values for about 70% of the population. TDEE estimation adds additional uncertainty because activity multipliers are population averages. Your actual TDEE may differ from the estimate by 10 to 20% depending on your genetics, NEAT level, and training intensity. Use the calculator output as a starting point and adjust based on your real-world results. If your weight is stable at a certain calorie intake, that is your actual TDEE regardless of what the equation predicts.
No. Hitting your macros within a range of plus or minus 10 to 15 grams is sufficient for most people. What matters is consistency over the week, not precision on any single day. A weekly approach works well: if your daily target is 150 grams of protein, aim for 1,050 grams per week. You might eat 140 grams on one day and 160 on another. Research on meal timing shows that total daily protein intake matters far more than how it is distributed across meals, though spreading protein across three to four meals optimises muscle protein synthesis.
The macro calculator works for any dietary pattern because it calculates targets in grams and calories, not specific foods. Plant-based protein sources (tofu, tempeh, legumes, seitan) can meet any protein target, but they typically have lower leucine content and digestibility compared to animal proteins. Vegetarians and vegans may need 10 to 20% more total protein to achieve the same muscle protein synthesis response. Consider supplementing with a plant-based protein powder (pea, rice, or soy) to conveniently hit higher protein targets. Combine protein sources throughout the day to ensure you get all essential amino acids.
Alcohol provides 7 kcal per gram but is not tracked as a macronutrient because it has no essential nutritional function. If you drink regularly, the calories from alcohol should be included in your total daily calorie intake but not distributed across protein, carbs, or fat. A standard drink (14 g of pure alcohol) contains roughly 100 kcal. Two glasses of wine (200 kcal) or two beers (300 kcal) can meaningfully reduce your deficit. If you drink frequently, subtract alcohol calories from your carbohydrate or fat budget to maintain your target calorie intake.
Recalculate your macros every time your body weight changes by more than 5 kg, your activity level changes significantly, or every three to six months during a structured programme. As you lose weight, your TDEE decreases and your original macro targets may no longer produce the desired deficit. Similarly, as you gain muscle, your BMR increases and your original surplus may not be enough to continue gaining. Track your weight weekly and use the trend over two to three weeks to decide whether a recalculation is needed.
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