🥗 Macro Calculator

Your exact protein, carbs and fat targets for your goal.

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DAILY FOOD GUIDE

The Macro Calculator gives you your daily protein, carbohydrate and fat targets based on your body stats, activity level and goal. Whether you want to lose weight, build muscle or maintain — you'll get personalised macro targets instantly.

How to use the macro calculator

Enter age, gender, height and current weight. Pick your activity level — sedentary, light, moderate, active, athlete — and your goal: lose fat, maintain, recomp, or build muscle. Choose a macro split (balanced, high-protein, low-carb, keto) or accept the default. The calculator returns a daily total for calories, plus grams per day for protein, carbs and fat. The macro grams are derived from your goal calories: protein and carbs at 4 calories per gram, fat at 9 calories per gram. Track those numbers in any food-logging app and adjust weekly based on real progress.

The math behind macros

Step one is the Mifflin-St Jeor BMR equation: men 10w + 6.25h − 5a + 5, women 10w + 6.25h − 5a − 161 (weight kg, height cm, age years). Multiply by an activity factor (1.2 sedentary up to 1.9 athlete) for TDEE — the calories you burn in a typical day. Apply your goal adjustment (fat loss subtracts ~20%, muscle gain adds ~10%) to get target calories. Protein is anchored first at ~1.6–2.2 g/kg body weight depending on goal. Fat is set at ~0.8–1 g/kg. Whatever calories remain become carbs. That's the proven, sport-science-backed flow.

Frequently Asked Questions

What are macros?
Macronutrients — protein, carbohydrates and fat. These are the three main sources of calories in your diet. Tracking macros gives you more control than just counting calories.
How much protein do I need per day?
For most people: 0.8–1g per pound of bodyweight (1.6–2.2g per kg). Higher end if you're building muscle, lower end for maintenance.
What is a good macro split?
A common starting point is 40% carbs, 30% protein, 30% fat — but this varies by goal. High-protein diets typically increase protein to 35–40%.
Do I need to track macros to lose weight?
Not necessarily — but it gives you better control over body composition. Many people lose weight just by tracking calories, without worrying about macro splits.
Why is protein the priority?
Protein preserves muscle in a calorie deficit and supports muscle synthesis in a surplus. It's also the most satiating macro per calorie. Hit the protein target first; the other macros are flexible.
How long should I follow these targets before adjusting?
Two to three weeks. Weight fluctuates daily, so look at the average trend, not single readings. If you're not progressing toward your goal after that window, recalculate at your new weight.

Tips for staying on target

Pre-plan a couple of go-to meals that hit your protein number reliably. Use a food scale for the first month — eyeballing portions is less accurate than people think. Don't sweat hitting macros perfectly every day; a weekly average within ±5% is plenty. And recalculate as your weight changes — what worked at 90 kg won't fit at 80 kg.

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