Macro Calculator

Calculate Your Daily Macros

Macro Calculator Comparison

Macros Explained for Beginners

Your Total Daily Energy Expenditure (TDEE) is the foundation for calculating macronutrient needs. It represents the total energy your body uses each day from all sources combined.

Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns at complete rest to maintain basic life functions: breathing, circulation, cell production, and organ function. This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR predictor for most populations. For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: the same formula minus 161 instead of plus 5.

Activity Multipliers

Your BMR is multiplied by an activity factor to estimate TDEE. Sedentary (1.2) covers desk jobs with little exercise. Light activity (1.375) includes 1-3 days of light exercise per week. Moderate (1.55) covers 3-5 days of moderate exercise. Active (1.725) includes 6-7 days of hard exercise. Very active (1.9) covers athletes and physically demanding jobs combined with training.

Caloric Adjustments for Goals

To lose weight, consume fewer calories than your TDEE. A 500-calorie daily deficit produces approximately 1 pound of fat loss per week. To gain muscle, consume a moderate surplus of 200-400 calories above TDEE combined with resistance training. Maintenance means eating at your TDEE level to keep your current weight stable.

Protein: The Building Block

Protein provides 4 calories per gram and is essential for muscle repair, enzyme production, and immune function. During weight loss, adequate protein intake (0.7-1.0g per pound of body weight) preserves lean muscle mass. During muscle gain phases, protein needs may increase to 1.0-1.2g per pound. Complete protein sources include meat, fish, eggs, and dairy. Plant proteins from legumes, grains, and soy can be combined to provide all essential amino acids.

Carbohydrates: The Primary Fuel

Carbohydrates provide 4 calories per gram and are the body's preferred energy source for both brain function and physical activity. They are stored as glycogen in muscles and liver for readily available energy. Complex carbohydrates (whole grains, vegetables, legumes) provide sustained energy and fiber. Simple carbohydrates (sugar, refined grains) provide quick energy but less nutritional value. Carbohydrate needs vary significantly based on activity level and goals.

Fat: Essential Functions

Fat provides 9 calories per gram, making it the most calorie-dense macronutrient. It is essential for hormone production (including testosterone and estrogen), absorption of fat-soluble vitamins (A, D, E, K), brain function, and cell membrane integrity. Minimum fat intake should not drop below 20% of total calories for hormonal health. Prioritize unsaturated fats from sources like olive oil, avocados, nuts, and fatty fish while limiting saturated and trans fats.

Balanced (40C/30P/30F)

The balanced preset provides a moderate distribution suitable for general fitness and health maintenance. It supplies adequate carbohydrates for energy, sufficient protein for muscle maintenance, and enough fat for hormonal health. This ratio works well for most people who exercise 3-5 times per week and want a sustainable dietary approach.

Keto (5C/25P/70F)

The ketogenic preset restricts carbohydrates to approximately 20-50g per day, forcing the body into ketosis where it primarily burns fat for fuel. This approach can be effective for weight loss and may benefit certain medical conditions. However, it requires careful planning to ensure adequate fiber and micronutrient intake. The adaptation period (keto flu) typically lasts 1-2 weeks.

High Protein (40C/40P/20F)

This preset maximizes protein intake for muscle building and recovery. It is ideal for individuals doing heavy resistance training who want to maximize muscle protein synthesis. The higher protein also increases satiety, making it useful during cutting phases. Ensure adequate water intake, as protein metabolism increases kidney workload.

Low Fat (55C/25P/20F)

The low-fat preset provides maximum carbohydrate energy, beneficial for endurance athletes and high-volume training. It maintains fat intake at the minimum recommended level for hormonal health while prioritizing carbohydrates for glycogen replenishment. This approach suits long-distance runners, cyclists, and others whose performance depends on glycogen availability.