Macro Calculator
Enter your details to get a daily calorie target and a protein, carb and fat split to match your goal.
Fill in the form and hit calculate to see your results here.
Your daily targets
Estimates based on the Mifflin-St Jeor equation. Adjust over 2-3 weeks based on real-world results.
What are macros?
Macronutrients — protein, carbohydrate and fat — are the three nutrients that make up your daily calories. Getting the split right matters as much as the total.
How we calculate your split
We estimate your BMR with the Mifflin-St Jeor equation, scale it to your activity level for TDEE, adjust calories for your goal, then split the total into grams of protein, carbs and fat.
Why protein comes first
Protein is set as a fixed amount per kilogram of bodyweight before anything else, because it's the macro most tied to preserving and building lean mass — fat and carbs share what's left.
The formula
# Step 1 — BMR (Mifflin-St Jeor) Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 # Step 2 — TDEE TDEE = BMR × activity multiplier # Step 3 — Goal adjustment Lose fat: calories = TDEE - 20% Maintain: calories = TDEE Build muscle: calories = TDEE + 10% # Step 4 — Macro split Protein = 1.8-2.4g / kg bodyweight (goal dependent) Fat = 25% of total calories Carbs = remaining calories ÷ 4
This is a general-purpose split. If you're following a specific program with different protein or fat targets, use those instead.
Common questions
No — think of these as daily targets to aim close to, not a strict requirement. Being within 5-10g of each macro on most days is plenty for real-world results.
Protein is set relative to your bodyweight because it's the macro most linked to preserving muscle, especially in a calorie deficit. If the number feels high, you can adjust it down and add the difference to carbs or fat.
Fibre is part of total carbohydrates, so it's already included in your carb target. Aiming for 25-35g of fibre per day is a reasonable separate goal for most adults.
If in doubt, pick the lower option — most people overestimate how active they are day-to-day. You can always adjust your calories after a couple of weeks based on real progress.
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