Macro Calculator

Most nutrition confusion comes from skipping the first step: knowing how much you actually need. The calculator above gives you your daily calorie target and a sensible split of protein, fat, and carbs, based on your body, your activity, and whether you want to lose fat, hold steady, or build.

How the numbers are built

It starts with your basal metabolic rate, the energy your body burns at rest, using the Mifflin-St Jeor equation, which is the most accurate of the common formulas. That gets multiplied by an activity factor to estimate your total daily energy expenditure, or TDEE, the calories you burn across a normal day including training.

From there your goal sets the target. To lose fat, the calculator trims about 20% off maintenance, a deficit aggressive enough to make progress but gentle enough to protect training and muscle. To build, it adds a modest 10% surplus. To maintain, it holds at your TDEE.

How the macros are set

Calories decide whether you gain or lose. Macros decide what you gain or lose and how well you train and recover.

• Protein is anchored at 2.0 grams per kilogram of body weight, enough to preserve muscle in a deficit and build it in a surplus. This is the macro that matters most for body composition.
• Fat is set at a quarter of your calories, enough to support hormones and satiety.
• Carbs fill the rest. They are your training fuel, so they rise with your calories and your activity.

Treat it as a starting point

These numbers are an educated estimate, not a law. Real metabolism varies, activity factors are approximate, and your body adapts as you go. Use the targets for two to three weeks, watch what happens to your weight and your training, then adjust. If fat loss stalls, trim a little. If you are run down and hungry, the deficit may be too steep.

Consistency beats precision here. Hitting your protein and your calories most days outperforms chasing perfect macros and burning out. For how to use these targets to actually change your body composition, read the macros for body recomposition guide.