Counting macros is the most precise way to take control of your diet. Instead of only watching total calories, you set daily targets for protein, carbohydrates, and fat, the three macronutrients that supply almost all the calories you eat.
Enter your details below. The calculator estimates your calorie needs with the Mifflin-St Jeor equation, adjusts for your activity level and goal, then splits your calories into protein, carbs, and fat. Pick a preset like balanced, high protein, low carb, or keto, and copy your result when you are done.
How the math works
Step 1 – BMR (Mifflin-St Jeor, 1990): Men: 10 x weight(kg) + 6.25 x height(cm) – 5 x age + 5. Women: same, but – 161 instead of + 5. BMR is what you burn at complete rest.
Step 2 – TDEE: BMR multiplied by your activity factor (1.2 sedentary up to 1.9 extremely active) gives total daily energy expenditure.
Step 3 – Goal adjustment: a 500 kcal daily deficit for fat loss, maintenance for staying the same, or a 300-500 kcal surplus for muscle gain.
Step 4 – Macro split: the preset percentages are applied to your calorie target. Protein and carbs count 4 kcal per gram, fat counts 9 kcal per gram.
Frequently Asked Questions
What are macros?
Macros, short for macronutrients, are the three nutrient groups that provide almost all the calories you eat: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Counting them gives you far more control than counting calories alone.
How much protein should I eat per day?
Most active adults do well with 1.6 to 2.2 grams of protein per kilogram of body weight per day. If you lift weights or are cutting calories, aim for the higher end to protect muscle.
What is the best macro split for fat loss?
There is no single perfect split, but a high-protein approach works well for most people: roughly 35-40% protein, 30-35% carbs, and 25-30% fat, paired with a moderate calorie deficit of about 500 calories per day. Try the “High protein” preset above.
How accurate is this macro calculator?
It gives a solid evidence-based starting point using the Mifflin-St Jeor equation and standard activity multipliers. But it is still an estimate. Track your weight for 2 to 3 weeks and adjust your calories up or down by 100 to 200 if you are not moving toward your goal.