Macro Calculator
Calculate your daily macros: protein, carbohydrates, and fat targets for your weight, activity level, and goal (fat loss, maintenance, or muscle gain).
Macronutrients — protein, carbohydrates, and fat — are the three calorie-providing nutrients in food. Getting your macro split right determines whether you lose fat, gain muscle, or maintain. This calculator works out your daily targets based on your stats and goal.
Step 1 — Calculate Your TDEE
Your Total Daily Energy Expenditure (TDEE) is the total calories your body burns per day, including activity.
Mifflin-St Jeor BMR formula (most accurate):
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity multiplier:
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little/no exercise |
| Lightly active | ×1.375 | Exercise 1–3 days/week |
| Moderately active | ×1.55 | Exercise 3–5 days/week |
| Very active | ×1.725 | Hard exercise 6–7 days/week |
| Extra active | ×1.9 | Physical job + training |
Example — 30-year-old woman, 65 kg, 165 cm, moderately active:
BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161
= 650 + 1,031 − 150 − 161
= 1,370 kcal
TDEE = 1,370 × 1.55 = 2,124 kcal/day
Step 2 — Adjust Calories for Your Goal
| Goal | Calorie adjustment | Expected rate |
|---|---|---|
| Fat loss (aggressive) | TDEE − 500 | ~0.5 kg / 1 lb per week |
| Fat loss (moderate) | TDEE − 250 | ~0.25 kg / 0.5 lb per week |
| Maintenance | TDEE | Weight stable |
| Lean bulk | TDEE + 200 | ~0.1–0.2 kg per week muscle |
| Fast bulk | TDEE + 400 | ~0.2–0.4 kg per week (includes fat) |
For the example above (TDEE = 2,124):
- Fat loss target: 2,124 − 500 = 1,624 kcal/day
- Maintenance: 2,124 kcal/day
- Lean bulk: 2,124 + 200 = 2,324 kcal/day
Step 3 — Calculate Your Macros
Protein
Protein is non-negotiable. It preserves muscle during fat loss and builds muscle during a surplus.
| Goal | Protein target |
|---|---|
| Fat loss | 1.8–2.2 g per kg body weight |
| Maintenance | 1.6–1.8 g per kg body weight |
| Muscle gain | 1.8–2.2 g per kg body weight |
| Strength/power sports | 2.0–2.5 g per kg body weight |
Example (65 kg woman, fat loss): Protein = 65 × 2.0 = 130 g/day = 520 kcal (protein = 4 kcal/g)
Fat
Fat is essential for hormones, fat-soluble vitamins, and brain function. Do not drop below 0.7 g/kg.
| Goal | Fat target |
|---|---|
| Fat loss | 0.8–1.0 g per kg body weight |
| Maintenance | 1.0–1.2 g per kg body weight |
| Muscle gain | 1.0–1.2 g per kg body weight |
Example (65 kg woman, fat loss): Fat = 65 × 0.9 = 58.5 g/day ≈ 59 g = 531 kcal (fat = 9 kcal/g)
Carbohydrates
Carbs fill the remaining calories. They are the primary fuel for training and cognitive performance.
Carb calories = Total calories − Protein calories − Fat calories
Carbs (g) = Carb calories ÷ 4
Example:
- Total calories: 1,624
- Protein: 520 kcal
- Fat: 531 kcal
- Carb calories: 1,624 − 520 − 531 = 573 kcal
- Carbs: 573 ÷ 4 = 143 g/day
Final macro split for example:
- Protein: 130 g (520 kcal, 32%)
- Fat: 59 g (531 kcal, 33%)
- Carbs: 143 g (572 kcal, 35%)
- Total: 1,623 kcal
Common Macro Splits
| Approach | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health |
| High protein | 35% | 35% | 30% | Muscle building |
| Low carb | 30% | 20% | 50% | Keto adaptation |
| Athlete performance | 25% | 50% | 25% | Endurance sport |
| Body recomp | 35–40% | 30–35% | 25–30% | Lose fat + gain muscle |
Frequently Asked Questions
How do I track my macros?
Weigh your food with a kitchen scale and log it in a tracking app: MyFitnessPal, Cronometer, or MacroFactor are the most popular. Most people are surprised how far off their estimates are without weighing — a tablespoon of peanut butter "eyeballed" is typically 1.5–2× the actual tablespoon. Precision matters especially for protein targets.
Do I need to hit my macros exactly every day?
No. Aim for weekly averages rather than daily perfection. Protein is the most important to hit consistently (within ±10g of target daily). Carbs and fat can flex more between days — a high-carb day before a long training session and lower-carb rest day is completely fine.
What is the minimum protein for muscle preservation during fat loss?
Research suggests a minimum of 1.6 g/kg body weight to preserve muscle during a calorie deficit. Higher targets (2.0–2.4 g/kg) may be beneficial for more aggressive deficits or older adults, where muscle loss is a greater concern. Going above 2.5 g/kg shows diminishing returns for most people.
What is a "dirty bulk" vs a "lean bulk"?
A dirty bulk means eating in a large calorie surplus (400–600+ kcal above TDEE) to maximise muscle gain — but at the cost of significant fat gain. A lean bulk means a smaller surplus (150–300 kcal) to minimise fat gain while still supporting muscle growth. Lean bulks are slower but require less subsequent fat loss. Most people in recreational fitness benefit more from a lean bulk.
Does meal timing matter for macros?
For general health and body composition, total daily macros matter far more than meal timing. Pre-workout carbohydrates and post-workout protein (within 2 hours) are supported by research for muscle protein synthesis, but the effect is small compared to hitting total daily targets. Intermittent fasting doesn't impair muscle building as long as total protein and calories are met within the eating window.
Related Calculators
- Protein Intake Calculator — detailed protein requirements by goal
- Calories Burned Calculator — track calorie burn from exercise
- BMI Calculator — body mass index reference
- One Rep Max Calculator — 1RM for strength programming alongside macro targets