Macro calculator
Work out how many calories — and how many grams of protein, carbs, and fat — to eat each day. Enter your stats, pick your activity level and goal, and get targets you can start tracking today.
Your daily target
1,979 calories
BMR 1,439 kcal · maintenance 1,979 kcal
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 148 g | 173 g | 77 g |
| High-protein | 198 g | 148 g | 66 g |
| Low-carb | 173 g | 99 g | 99 g |
How this calculator works
Your BMR (basal metabolic rate) — the calories your body burns at complete rest — is estimated with the Mifflin-St Jeor equation, the formula dietitians consider the most accurate without lab testing. Multiplying BMR by an activity factor gives your maintenance calories (TDEE).
Your goal sets the target: about 20% under maintenance to lose fat, maintenance to hold steady, or about 10% over to build muscle with minimal fat gain. The macro splits then divide those calories using 4 calories per gram of protein and carbs, and 9 per gram of fat.
Every equation is an estimate — real-world results beat formulas. Track your intake and weight for two to three weeks, then adjust calories up or down by 100-200 if the trend isn't matching your goal.
Frequently asked questions
How do I calculate my macros?
First calculate your daily calorie needs: your BMR (from the Mifflin-St Jeor equation) multiplied by an activity factor, adjusted for your goal. Then split those calories into macros — protein and carbs have 4 calories per gram, fat has 9. A common balanced split is 30% protein, 35% carbs, 35% fat.
What is the Mifflin-St Jeor equation?
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 for men, or -161 for women. It is the equation the Academy of Nutrition and Dietetics found most accurate for estimating resting calorie burn.
How much protein do I need to build muscle?
Research supports roughly 1.6-2.2 g of protein per kilogram of body weight per day (about 0.7-1 g per pound) for muscle growth — the high-protein split in this calculator lands in that range for most people.
How many calories should I eat to lose weight?
A sustainable fat-loss target is about 20% below your maintenance calories — typically a 300-600 calorie daily deficit, which works out to roughly 0.5-1 lb per week. Larger deficits are harder to stick to and cost more muscle.