Your details
Results update instantly as you type. Everything runs in your browser — nothing is sent anywhere.
Activity level
Most people overestimate this — it’s the #1 source of wrong TDEE numbers. Answer honestly:
Suggested: Moderately active — you can override below.
Advanced: BMR formula (Mifflin-St Jeor)
Your goal
A 300–500 kcal deficit (≈10–20%) is sustainable for most people.
Macro split
Pick a preset, or set your own percentages with the sliders. The math normalizes them to 100%.
Your results
Daily macros
Balanced split.
Estimates based on published formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). Individual results vary ±10–15%. Not medical advice — consult a professional before major diet changes.
What is a macro calculator?
A macro calculator splits your daily calories into protein, carbohydrates, and fat — the three macronutrients (“macros”) that contain calories. Protein and carbs each provide 4 calories per gram; fat provides 9. Instead of only watching your total calories, a macro calculator helps you budget them across these three in proportions that support your goal, whether that’s fat loss, muscle gain, or maintenance.
If you don’t know your calorie target yet, start with our TDEE calculator to find your maintenance calories first — then come back here to split them into macros.
Why protein gets priority in this macro calculator
Of the three macros, protein does the most work per calorie. It preserves muscle during fat loss, supports muscle growth when training, keeps you fuller than carbs or fat, and costs the most energy to digest. That is why every preset in the macro calculator above anchors on protein first. A good rule of thumb: 1.6 to 2.2 grams of protein per kilogram of body weight daily (0.7 to 1.0 per pound), with the higher end for dieting or heavy training.
Choosing a macro split for your goal
Best macro calculator settings for fat loss
Keep protein high (around 35 to 40 percent of calories), fat moderate for hormones and satiety, and let carbs fill the rest to fuel training. The High-Protein preset in the calculator follows this logic.
Best macro calculator settings for muscle gain
Protein stays high, but carbs earn a bigger share — they fuel hard sessions and recovery. The Balanced preset (30/40/30) is a proven starting point for lean gaining.
Your protein needs also relate to your BMR — the calories your body burns at rest. Knowing your BMR helps you set a realistic calorie target before splitting it into macros.
Do you need to hit your macros exactly every day?
No. Daily perfection is unnecessary; weekly consistency is what matters. Hitting protein within 10 to 15 grams and total calories within 100 or so, most days, will get you essentially the full result. Treat carbs and fat as flexible — on hard training days, shifting some fat calories into carbs is perfectly fine. The people who succeed with macro tracking are consistent, not precise.
Macro calculator — frequently asked questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that supply calories. Protein and carbs have 4 calories per gram; fat has 9. A macro calculator tells you how many grams of each to eat per day based on your calorie target and goal.
How much protein do I really need?
Most active people do well with 1.6 to 2.2 grams per kilogram of body weight per day (0.7 to 1.0 grams per pound). Aim higher when dieting or training hard. Use the macro calculator above to see your personalized protein target.
Do I need to hit my macros exactly every day?
No. Weekly consistency beats daily perfection. Keep protein and calories close most days; carbs and fat can flex up and down around training.
What is the best macro split for fat loss?
A high-protein split — roughly 35 to 40 percent protein, moderate fat, and remaining calories from carbs — preserves muscle and controls hunger best during a deficit. Try the High-Protein preset in our macro calculator.