Macros Calculator
Get your personalized daily calories and macronutrient targets based on your stats and goals.
Your Stats
🎯 Your Daily Targets
2,728
calories per day
140g
protein
21% of cals
337g
carbs
49% of cals
91g
fat
30% of cals
Macro Split
📊 Calorie Breakdown
Uses Mifflin-St Jeor equation for BMR. Results are estimates. Consult a dietitian for medical-grade guidance.
Frequently Asked Questions
What are macros and why do they matter?
Macronutrients (macros) are protein, carbohydrates, and fat - the three main energy sources in food. Protein builds and repairs muscle (4 cal/g). Carbs fuel your brain and workouts (4 cal/g). Fat supports hormones and cell function (9 cal/g). Hitting the right balance helps you reach your fitness goals faster.
How is TDEE calculated?
TDEE (Total Daily Energy Expenditure) is your BMR (base metabolic rate) multiplied by an activity factor. BMR is calculated using the Mifflin-St Jeor equation, which is considered the most accurate for most people. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active athlete).
How much protein do I need to build muscle?
Research supports 0.7-1g of protein per pound of body weight (1.6-2.2g per kg) for muscle building. This calculator sets protein at 1g/lb for muscle gain and 0.8g/lb for maintenance, which is sufficient for most people. Higher intakes (1.2g/lb) may benefit advanced athletes.
Should I track macros or just calories?
Both matter, but macros give you more control over body composition. Two people eating 2000 calories will have different results if one eats 50g of protein vs 200g. For weight loss alone, total calories is the primary factor. For muscle building or body recomposition, hitting protein targets is critical.
How long before I see results from hitting my macros?
Expect to see noticeable changes in 4-8 weeks of consistent tracking. Weight on the scale can fluctuate significantly day to day from water, food, and glycogen. Track weekly averages and take progress photos for a more accurate picture of progress.
How to Use
Enter your stats
Fill in your age, gender, height, and weight accurately for the most precise TDEE calculation.
Select your activity level
Be honest about how active you are - overestimating is a common mistake that leads to overeating.
Choose your goal
Lose weight creates a 500 calorie deficit, gain muscle adds a 300 calorie surplus, and maintain keeps you at TDEE.
Hit your macros daily
Protein is the most important macro to hit consistently. Carbs and fat can be adjusted based on preference within your calorie budget.