Your TDEE
Total Daily Energy Expenditure
0
Daily Calories Target
Based on your goal
0
Macro Split
Protein 30%
Carbs 40%
Fat 30%
Percentages must add up to 100%
Protein
0g
0 cal · 0%
Carbs
0g
0 cal · 0%
Fat
0g
0 cal · 0%
0
cal/day
Protein 30%
Carbs 40%
Fat 30%
Meal Distribution
Meal Calories Protein Carbs Fat
Frequently Asked Questions
Macros (macronutrients) are the three main nutrient categories your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros helps you manage not just how much you eat, but the quality and composition of your diet.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and physical activity. This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people — then multiplies by an activity factor. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
General guidelines recommend 0.8g per kg of body weight for sedentary adults, but active individuals and those looking to build muscle should aim for 1.6–2.2g per kg. The high-protein preset in this calculator sets protein at 40% of total calories, which is ideal for muscle building and fat loss.
For weight loss, a higher protein intake (30–40% of calories) helps preserve muscle mass while in a caloric deficit. A balanced split of 30% protein, 40% carbs, and 30% fat works well for most people. Low-carb splits (40% protein, 20% carbs, 40% fat) can also be effective, especially for those who find they feel more satiated with fewer carbs.
For simplicity, eating consistent macros daily works well for most people. However, some athletes use carb cycling — eating more carbs on training days and fewer on rest days — while keeping protein constant. Start with consistent daily macros and adjust as you learn how your body responds.
Spread protein evenly across meals (20–40g per meal) to maximize muscle protein synthesis. Eat carbs around your workouts for energy and recovery. Fat can be distributed throughout the day. Most people do well with 3–5 meals per day, but the exact number matters less than hitting your daily totals.
Both equations estimate your Basal Metabolic Rate (BMR), but the Mifflin-St Jeor equation (used in this calculator) is considered more accurate for modern populations. Studies show it predicts BMR within 10% for most people, while the Harris-Benedict equation, developed in 1919, tends to overestimate calorie needs by about 5%.
Macro calculators provide a solid starting estimate, but individual metabolism varies. Use the results as a starting point, then adjust based on your progress over 2–4 weeks. If you're losing weight too fast (more than 1% of body weight per week), increase calories. If you're not making progress, reduce calories by 100–200 per day.

How to Calculate Your Macros

Calculating your macronutrients — protein, carbohydrates, and fat — starts with determining your Total Daily Energy Expenditure (TDEE). Your TDEE is your Basal Metabolic Rate (the calories your body burns at rest) multiplied by an activity factor that accounts for your exercise and daily movement.

This macro calculator uses the Mifflin-St Jeor equation, which research has shown to be the most reliable formula for estimating BMR in both men and women. Once your TDEE is calculated, the tool adjusts calories based on whether you want to lose, maintain, or gain weight, then distributes those calories across protein, carbs, and fat.

Understanding Macro Splits

A macro split is the percentage of your daily calories that comes from each macronutrient. There is no single "best" split — the right ratio depends on your goals, activity level, and personal preferences.

  • Balanced (30/40/30): A versatile starting point suitable for most people. Provides adequate protein for muscle maintenance, enough carbs for energy, and sufficient fat for hormone health.
  • Low-Carb (40/20/40): Higher fat and protein with reduced carbohydrates. Popular for fat loss and for people who feel better with fewer carbs. Not ideal for high-intensity athletes.
  • High-Protein (40/30/30): Emphasizes protein for muscle building and recovery. Ideal for strength training, bodybuilding, or anyone in a caloric deficit wanting to preserve lean mass.

Why Track Macros Instead of Just Calories?

While calorie balance determines whether you gain or lose weight, macro composition affects your body composition, energy levels, and overall health. Two people eating the same number of calories can have very different results depending on their macro breakdown. A higher protein intake preserves muscle during weight loss, adequate fat supports hormone production, and the right amount of carbs fuels your workouts and recovery.

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