Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your TDEE and fitness goal.
Supports cutting, maintenance, and bulking.
Your data stays in your browser. We do not store, collect, or transmit any information you enter.
Daily Macro Targets
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat.
Step 1 — Calculate TDEE (Total Daily Energy Expenditure):
BMR (Mifflin-St Jeor):
- Males:
10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 166 - Females:
10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
TDEE = BMR × Activity Multiplier
Step 2 — Adjust for goal:
- Cut (lose fat): TDEE - 500 calories
- Maintain: TDEE
- Bulk (gain muscle): TDEE + 300 calories
Step 3 — Split macros:
| Macro | Calories per gram | Typical range |
|---|---|---|
| Protein | 4 cal/g | 25–35% of calories |
| Carbs | 4 cal/g | 35–55% of calories |
| Fat | 9 cal/g | 20–35% of calories |
Activity multipliers:
- Sedentary: ×1.2
- Light (1–3 days/week): ×1.375
- Moderate (3–5 days/week): ×1.55
- Active (6–7 days/week): ×1.725
- Very active (athlete): ×1.9
Metric and Imperial:
- Weight: 1 lb = 0.4536 kg
- Height: 1 inch = 2.54 cm