Macro Calculator
Enter your stats and goal to get your daily calorie target and macronutrient split — protein, carbohydrates, and fat in grams. Built on the same BMR and TDEE science as our other health tools.
Daily calories
2,556 kcal
BMR 1,649 · TDEE 2,556 kcal
192g
Protein
30%
256g
Carbs
40%
85g
Fat
30%
All calculations run locally in your browser — nothing is uploaded.
How to use this tool
- Choose metric or imperial units.
- Enter your sex, age, weight, and height.
- Select your weekly activity level.
- Pick your goal: cut (fat loss), maintain, or bulk (muscle gain).
- Choose a macro split — balanced, high-protein, or low-carb.
- Read your daily calories and protein/carb/fat grams instantly.
Why use our Macro Calculator?
Once you know your maintenance calories (TDEE), the next step is turning them into daily protein, carbohydrate, and fat targets that match your goal. This calculator uses the Mifflin-St Jeor equation to estimate your BMR, applies an activity multiplier for TDEE, adjusts calories for cutting or bulking, and splits the result into macros. Protein is set high enough to preserve muscle in a deficit. Everything is computed locally in your browser — no account, no data leaves your device.
BMR, TDEE, and macros — how they connect
Your Basal Metabolic Rate (BMR) is the energy your body uses at rest. Multiply it by an activity factor and you get your Total Daily Energy Expenditure (TDEE) — the calories to maintain your weight. Add or subtract a percentage for your goal, then divide those calories into protein, carbs, and fat. This tool does the whole chain in one screen.
- Cut: eat below TDEE (~20% deficit) to lose fat
- Maintain: eat at TDEE to hold your weight
- Bulk: eat above TDEE (~15% surplus) to build muscle
- Protein stays high in every mode to protect lean mass
Tips for hitting your macros
Weigh foods for the first few weeks to calibrate your eye, prioritise a protein source at every meal, and keep fats moderate so you have room for carbs around training. Consistency over a week matters more than perfection at any single meal.
Frequently Asked Questions
What are macros?
"Macros" are the three macronutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Hitting a daily gram target for each — rather than only counting calories — helps with muscle retention, satiety, and performance.
How are my calories calculated?
We estimate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, multiply it by an activity factor (1.2 sedentary to 1.9 very active) to get your TDEE, then adjust: about −20% for a cut and +15% for a bulk. Maintenance uses your TDEE directly.
How much protein should I eat?
A common range is 1.6–2.2 g of protein per kg of body weight, higher when cutting to protect muscle. The high-protein split in this tool sets protein at 40% of calories; the balanced split uses 30%. Choose based on your training and preferences.
Which macro split should I choose?
Balanced (30/40/30 protein/carb/fat) suits most people. High-protein (40/30/30) helps during a cut or for muscle gain. Low-carb (35/25/40) suits those who prefer fewer carbs. All keep protein adequate — pick what fits your diet.
Is this accurate for everyone?
The formulas are population estimates. Real needs vary with body composition, genetics, and activity. Use the result as a starting point, then adjust based on 2–3 weeks of real-world progress (weight, measurements, energy).
Is my data private?
Yes. All calculations run in your browser. Your age, weight, and height are never uploaded to any server.