HOW IT WORKS
This macro calculator uses the Mifflin-St Jeor equation to calculate your daily calorie needs (TDEE), then distributes them into protein, carbs, and fat based on fitness goals. Protein is set at 2g per kg of body weight for muscle maintenance and growth.
UNDERSTANDING MACROS
Protein (4 cal/g): Essential for muscle repair, growth, and recovery. Target: 1.6-2.2g per kg body weight depending on activity level and goals. Found in meat, fish, eggs, dairy, legumes.
Carbohydrates (4 cal/g): Primary energy source for workouts and brain function. Target: 3-6g per kg for active individuals. Found in grains, fruits, vegetables, legumes.
Fat (9 cal/g): Supports hormone production, vitamin absorption, and long-term energy. Target: 0.8-1.2g per kg body weight (or 20-35% of total calories). Found in oils, nuts, avocados, fatty fish.
Why Tracking Matters: Different macros serve different functions. Protein preserves muscle during weight loss, carbs fuel high-intensity exercise, and fats support hormones. Simply counting calories without considering macro balance can lead to poor body composition results.
MACRO SPLITS BY GOAL
Weight Loss (Cutting): High protein (30-40%), moderate fat (25-30%), lower carbs (30-45%). Higher protein prevents muscle loss while in calorie deficit. Example: 2400 cal = 180g protein, 240g carbs, 80g fat.
Muscle Gain (Bulking): Moderate protein (25-30%), higher carbs (45-55%), moderate fat (20-30%). More carbs fuel intense training and recovery. Example: 3000 cal = 200g protein, 375g carbs, 83g fat.
Maintenance/Recomp: Balanced macros (30% protein, 40% carbs, 30% fat). Supports muscle maintenance while controlling body fat. Example: 2600 cal = 195g protein, 260g carbs, 87g fat.
Endurance Athletes: Lower protein (15-20%), very high carbs (55-65%), lower fat (20-25%). Carbs are primary fuel for long-duration activities like running, cycling.
CALCULATING YOUR TDEE
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating Basal Metabolic Rate (BMR):
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 (Total Daily Energy Expenditure): BMR × Activity Multiplier. Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Active: 1.725, Very Active: 1.9.
Accuracy: TDEE calculators provide estimates within ±10-15% for most people. Track your actual weight changes over 2-3 weeks and adjust calories if needed. If weight isn't changing as expected, reduce or increase calories by 200-300.
IMPORTANT NUTRITIONAL CONSIDERATIONS
Individual Variation: Metabolic rate varies by genetics, body composition, hormone levels, and medication. Use this calculator as a starting point, then adjust based on real-world results.
Micronutrients Matter: Hitting macro targets doesn't guarantee adequate vitamins and minerals. Eat varied whole foods: vegetables, fruits, whole grains, lean proteins, healthy fats.
Lifestyle Factors: Sleep quality, stress levels, and daily movement (NEAT - non-exercise activity) significantly impact metabolism and results beyond calculated numbers.
Medical Disclaimer: This calculator is for general fitness and nutrition planning only. Not suitable for medical conditions, eating disorders, or children. Consult a registered dietitian or healthcare provider for personalized nutrition advice, especially if you have diabetes, kidney disease, or other health conditions.