Macro Calculator (Protein / Carbs / Fat)
Estimate TDEE, set calorie targets by goal, and get daily macros in grams and percentages.
How it works:
We use Mifflin–St Jeor equations to estimate BMR and multiply by an activity factor to get TDEE.
Your goal adjusts calories: lose (~−15%), maintain (~0%), gain (~+15%).
Macros convert calorie percentages to grams: protein and carbs at 4 kcal/g, fat at 9 kcal/g.
Macro Calculator (Protein / Carbs / Fat)
Plan your nutrition with precision. This calculator estimates your daily energy needs (TDEE), adjusts calories to your goal, and converts macro percentages into grams.
How it works
- BMR & TDEE: We estimate BMR using Mifflin–St Jeor and multiply by an activity factor to get TDEE.
- Goals: Lose (~−15%), maintain (~0%), gain (~+15%) adjust target calories.
- Macros: Protein and carbs = 4 kcal/g; fat = 9 kcal/g. Percentages are converted to grams.
How to use
- Enter sex, age, height, weight.
- Choose your activity level.
- Select a goal (lose/maintain/gain).
- Pick a macro split (default, high‑protein, low‑carb or custom).
- See TDEE, recommended calories, and grams per day for protein, carbs and fat.
Tips
- High‑protein can aid satiety and muscle maintenance.
- Low‑carb may help some individuals control appetite.
- Re‑evaluate numbers when weight or activity changes.
➡️ Use the tool above to get your daily macros in seconds.
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