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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

  1. Enter sex, age, height, weight.
  2. Choose your activity level.
  3. Select a goal (lose/maintain/gain).
  4. Pick a macro split (default, high‑protein, low‑carb or custom).
  5. 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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