Macro Calculator
This macro calculator uses the Mifflin-St Jeor equation to estimate your BMR and TDEE, then adjusts for your goal (lose, maintain, or gain) and splits calories across protein, carbohydrates, and fat using a balanced 30/40/30 ratio.
Frequently Asked Questions
What are macronutrients?+
Macronutrients are the three main categories of nutrients your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every food calorie comes from one or more of these.
How much protein do I need per day?+
General guidelines suggest 0.8–1.0 g of protein per kg of body weight for sedentary adults. For people who exercise regularly or want to build muscle, 1.6–2.2 g per kg is recommended. This calculator uses a 30% protein allocation as a balanced starting point.
Can I change the 30/40/30 macro split?+
The 30% protein / 40% carbs / 30% fat split is a common balanced baseline. Your optimal split depends on your goal. Keto diets use 5% carbs / 25% protein / 70% fat. High-carb endurance athletes may use 20% protein / 60% carbs / 20% fat. Adjust based on your specific plan.
How accurate is this macro calculator?+
The Mifflin-St Jeor equation used here is the most validated formula for most adults but is still an estimate. Actual metabolic rates vary by 10–15%. Treat the output as a starting point, track for 2–3 weeks, and adjust intake up or down by 100–150 kcal based on actual results.