1. Home
  2. All Tools
  3. Macro Calculator
Health & Nutrition

Macro Calculator
Protein, Carbs & Fat — Calculated for You

Calculate your exact daily macronutrient targets based on your body stats, activity level, and fitness goal. Powered by the Mifflin-St Jeor BMR formula — the gold standard in sports nutrition science.

Mifflin-St Jeor formula 7 fitness goals Per-meal breakdown Metric & imperial 100% free
1.6g
Min protein/kg for muscle
500
Cal deficit for 0.5kg/week loss
4:4:9
Calories per gram P:C:F
35%
Protein ratio for fat loss

Macro Calculator

Enter your details to get personalised daily macro targets

⚡
Extreme Cut
−750 cal / week
📉
Weight Loss
−500 cal / week
🔽
Mild Cut
−250 cal / week
⚖️
Maintenance
At TDEE
🔼
Lean Bulk
+200 cal / week
📈
Muscle Gain
+350 cal / week
💪
Aggressive Bulk
+500 cal / week
Selected goal adjusts both your calorie target and optimal macro ratios
Set your own macro ratios — the calculator will compute gram targets from your calorie goal.
🟢 Protein30%
Min 10% — optimal range 25–40%
🔵 Carbohydrates40%
Low-carb <25% · Moderate 35–50% · High 50%+
🟠 Fat30%
Min 20% for hormonal health · Keto = 65–75%
Total: 100% ✓ Valid
The Cut/Bulk Planner shows your calorie and macro targets at every intensity — ideal for planning a transformation phase.
Keto macro targets are set to maintain ketosis: ≤5% carbs, 20–25% protein, 70–75% fat. Net carbs kept under 20–25g/day.

Your Daily Macro Targets

Based on Mifflin-St Jeor formula

Daily Calorie Target
—
calories per day
BMR — TDEE — Goal —
🥩
PROTEIN
0g
0 kcal
0%
🌾
CARBS
0g
0 kcal
0%
🫒
FAT
0g
0 kcal
0%
Protein0g(0%)
Carbohydrates0g(0%)
Fat0g(0%)
🥩 Protein
0g
🌾 Carbs
0g
🫒 Fat
0g
How We Calculated Your Macros
Per Meal Breakdown
Personalised Recommendations
Macro Ratios by Goal
Protein · Carbs · Fat
Weight Loss
35%P
35%C
30%F
Maintenance
25%P
45%C
30%F
Muscle Gain
30%P
45%C
25%F
Keto
20%P
75%F
Low Carb
30%P
20%C
50%F
Protein Targets (g/kg)
Sedentary adult0.8g/kg
Active adult1.2–1.6g
Strength training1.6–2.2g
Cutting (dieting)2.0–2.4g
Athletes1.6–2.4g
Older adults 65+1.2–1.6g
Pregnant women1.1g/kg
Source: ISSN, ACSM, and British Dietetic Association recommendations
Calories per Gram
Protein 4 kcal/g
Carbohydrates 4 kcal/g
Fat 9 kcal/g
Alcohol 7 kcal/g
Fibre (approx.) 2 kcal/g
Activity Multipliers
Sedentary×1.2
Lightly Active×1.375
Moderately Active×1.55
Very Active×1.725
Extra Active×1.9
Harris-Benedict revised activity factors
Related Tools
⚖️
BMI Calculator
Body Mass Index
🔥
Calorie Calculator
Daily calorie needs
🥩
Protein Calculator
Daily protein target
⚡
TDEE Calculator
Total daily expenditure
🎯
Ideal Weight
Target body weight
📏
Body Fat Calc
Estimate body fat %

What Are Macronutrients? The Complete Guide

Understanding the three pillars of nutrition science

Nutrition Fundamentals
The Big Three: Protein, Carbs & Fat

Macronutrients — commonly called "macros" — are the three categories of nutrients that provide your body with energy (calories). Unlike micronutrients (vitamins, minerals), which are needed in tiny amounts, macronutrients are consumed in large quantities every day and form the structural and energetic foundation of your diet.

The reason tracking macros matters — rather than just calories — is that total calories determine whether you gain or lose weight, but the ratio of protein, carbs, and fat determines what kind of weight you gain or lose. Two people eating 2,000 calories with vastly different macro splits will have dramatically different body composition outcomes.

A bodybuilder eating 2,000 kcal at 40% protein will retain muscle and improve body composition during a cut. Someone eating 2,000 kcal at 5% protein will lose significant muscle alongside fat. Macros are the mechanism that turns calories into body composition change.

🥩
Protein
Builds and repairs muscle tissue, produces enzymes and hormones, supports immune function. Most thermogenic macro — 20–30% of protein calories burned in digestion.
4 kcal per gram
🌾
Carbohydrates
Primary fuel for the brain, red blood cells, and high-intensity exercise. Stored as glycogen in muscle and liver. Spare protein from being used as energy.
4 kcal per gram
🫒
Fat
Essential for hormone production (testosterone, oestrogen), fat-soluble vitamin absorption (A, D, E, K), cell membrane structure, and brain health. Most energy-dense macro.
9 kcal per gram
💧
Water & Fibre
Though not caloric macros, water and dietary fibre are critical for metabolic function, digestion, satiety, and gut health. Adequate fibre supports the gut microbiome.
25–38g fibre/day
The fundamental equation: Net calories in vs. out determines body weight. The split between protein, carbs, and fat determines body composition. You need both pieces of the puzzle to optimise your physique and health.

How to Calculate Your Macros — Step by Step

The exact science behind the Mifflin-St Jeor formula and TDEE

The Calculation Process
From BMR to Gram-Precise Macro Targets

Calculating your macros is a four-step process: calculate your Basal Metabolic Rate (BMR), multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE), adjust calories for your goal, then divide calories across protein, carbs, and fat according to goal-specific ratios.

StepWhat It IsFormulaExample (75kg male, 178cm, 30yr)
Step 1 — BMR Calories burned at complete rest Men: 10×W + 6.25×H − 5×A + 5
Women: 10×W + 6.25×H − 5×A − 161		 10×75 + 6.25×178 − 5×30 + 5 = 1,772 kcal
Step 2 — TDEE Total daily calories burned (inc. activity) BMR × Activity Multiplier 1,772 × 1.55 (mod. active) = 2,746 kcal
Step 3 — Goal Cal Adjusted calorie target for your goal TDEE ± Calorie Adjustment 2,746 − 500 (weight loss) = 2,246 kcal
Step 4 — Protein g Protein target in grams (Calories × Protein %) ÷ 4 (2,246 × 0.35) ÷ 4 = 196g protein
Step 4 — Carbs g Carb target in grams (Calories × Carb %) ÷ 4 (2,246 × 0.35) ÷ 4 = 196g carbs
Step 4 — Fat g Fat target in grams (Calories × Fat %) ÷ 9 (2,246 × 0.30) ÷ 9 = 75g fat
Why Mifflin-St Jeor? Developed by MD Mifflin and ST St Jeor in 1990 after studying 498 subjects, this formula is considered the most accurate BMR prediction for most people, with a mean error of approximately ±10%. It outperforms the older Harris-Benedict equation (1919) particularly at higher body weights. The American Dietetic Association recommends Mifflin-St Jeor as the first-choice formula for estimating REE in non-obese adults.

Macro Ratios by Fitness Goal — Complete Reference

Evidence-based macro splits for every training and body composition objective

GoalCalorie AdjustmentProteinCarbsFatKey PriorityExpected Result
Extreme Cut −750 kcal/day 38–42% 30–34% 25–28% Very high protein to minimise muscle loss ~0.75kg/week loss (aggressive)
Weight Loss −500 kcal/day 33–38% 33–37% 28–32% High protein, moderate carbs for energy ~0.5kg/week loss (recommended)
Mild Cut −250 kcal/day 30–35% 35–40% 28–32% Balanced — slow, sustainable approach ~0.25kg/week loss
Maintenance 0 (at TDEE) 25–30% 42–48% 27–32% Balanced performance and health Weight stable
Lean Bulk +200 kcal/day 28–32% 42–48% 24–28% Higher carbs to fuel training and growth ~0.1–0.15kg/week gain
Muscle Gain +350 kcal/day 27–31% 44–50% 23–27% Carb-forward to support hypertrophy ~0.2kg/week gain
Aggressive Bulk +500 kcal/day 25–30% 45–52% 22–26% Maximum caloric surplus for fast gain ~0.4kg/week (some fat gain)
Keto (SKD) Varies 20–25% 5–8% 70–75% Maintain ketosis via <25g net carbs/day Fat-adapted in 2–6 weeks
Low-Carb Varies 28–35% 15–25% 40–55% Reduced insulin response, good for T2D management Moderate weight loss
Important: These are starting-point ratios, not fixed rules. Individual response varies based on insulin sensitivity, gut microbiome, training type, sleep quality, and genetics. Track your progress for 4–6 weeks before adjusting. Small adjustments (5–10%) to any macro will have a more meaningful impact than large, dramatic changes.

Protein — The Most Important Macro Explained

Why protein is the anchor of every successful diet plan

Protein is built from 20 amino acids, 9 of which are "essential" — meaning your body cannot synthesise them and must obtain them from food. Protein is unique among macronutrients because it has a structural, not primarily energetic, role in the body.

Key functions include: muscle protein synthesis (MPS), enzyme and hormone production (including insulin, glucagon, thyroid hormones), immune antibody production, oxygen transport (haemoglobin), and neurotransmitter precursor synthesis (tryptophan → serotonin).

The thermic effect of food (TEF) for protein is 20–30% — meaning 20–30% of protein calories are burned in the process of digesting it. This is far higher than carbs (5–10%) and fat (0–3%), making protein the most metabolically "expensive" macro and a key ally in fat loss.

Leucine threshold: Research from Stuart Phillips' lab at McMaster University shows that muscle protein synthesis is triggered by leucine, a branched-chain amino acid. You need approximately 2–3g of leucine per meal (found in ~25–40g protein from a complete source) to maximally stimulate MPS.

Best Protein Sources
FoodProtein per 100gComplete?
Chicken breast31g✓ Yes
Tuna (canned)30g✓ Yes
Greek yoghurt (0%)10–17g✓ Yes
Eggs13g✓ Yes
Lean beef mince26g✓ Yes
Cottage cheese11–14g✓ Yes
Lentils (cooked)9gPartial
Tofu (firm)17g✓ Yes
Whey protein powder70–80g✓ Yes
Quinoa (cooked)4g✓ Yes

Carbohydrates & Fat — What You Need to Know

The science behind the two most misunderstood macros

🌾
Carbohydrates

Carbohydrates are the body's preferred fuel for the brain (which uses ~120g glucose/day) and high-intensity exercise (where fat oxidation is too slow to meet energy demand). Glucose from carbs is the only fuel red blood cells can use.

Glycogen: Unused glucose is stored as glycogen in muscle (300–500g) and liver (80–100g). Depleted glycogen reduces strength, endurance, focus, and mood — a key reason very low-carb diets impair high-intensity performance.

Not all carbs are equal:

  • Complex carbs (oats, sweet potato, brown rice, legumes) — slow digestion, stable blood sugar, high satiety
  • Simple carbs (fruit, milk) — fast digestion, excellent around training
  • Refined carbs (white bread, sugary drinks) — high GI, minimal nutrients, minimise intake
  • Dietary fibre — not digested but feeds gut microbiome, supports satiety and insulin sensitivity

Practical target: Aim for ≥25g fibre/day (women) or ≥38g/day (men). The majority of your carb intake should come from whole food sources rich in micronutrients.

🫒
Dietary Fat

Dietary fat is essential — you cannot survive without it. Fat provides the structural material for cell membranes, is required for production of steroid hormones (testosterone, oestrogen, cortisol), and is the only way to absorb fat-soluble vitamins A, D, E, and K.

Do not drop fat below 20% of calories — doing so impairs testosterone and oestrogen production, leading to hormonal dysregulation, reduced bone density, and in women, menstrual irregularities.

Fat types matter:

  • Monounsaturated (olive oil, avocado, almonds) — heart-protective, anti-inflammatory
  • Polyunsaturated — Omega-3 (oily fish, flaxseed, walnuts) — reduces inflammation, supports brain health and cardiovascular function
  • Polyunsaturated — Omega-6 (sunflower oil, vegetable oils) — essential, but excessive intake relative to omega-3 is pro-inflammatory
  • Saturated fat (meat, dairy, coconut oil) — not inherently harmful in moderation; keep <10% of total calories
  • Trans fat (partially hydrogenated oils) — avoid entirely; strongly linked to cardiovascular disease

Omega-3 target: 1–3g EPA+DHA per day from oily fish (salmon, mackerel, sardines) 2–3×/week, or supplementation.

TDEE & Activity Levels — Full Reference Guide

Understanding your Total Daily Energy Expenditure and how to choose the right activity factor

Your Total Daily Energy Expenditure (TDEE) is composed of four components: Basal Metabolic Rate (your "resting" calories, ~60–75% of TDEE), the Thermic Effect of Food (~10%), Non-Exercise Activity Thermogenesis or NEAT (fidgeting, walking, standing — highly variable, ~15–30%), and Exercise Activity Thermogenesis (planned training — ~0–30%).

Choosing the correct activity multiplier is the most common source of error in macro calculations. Most people overestimate their activity level, selecting "very active" when their training is actually moderate.

LevelMultiplierWho This FitsExamplesCommon Mistake
Sedentary ×1.2 Desk job, no regular exercise Office worker, remote worker with no gym Underused — some people with desk jobs move more than they think
Lightly Active ×1.375 Light exercise 1–3 times/week 2–3 gym sessions, mostly seated job Often appropriate for casual gym-goers
Moderately Active ×1.55 Moderate exercise 3–5 times/week 4–5 gym sessions, walks daily, desk job Best starting point for most active people
Very Active ×1.725 Hard exercise 6–7 days/week Daily training, active job (standing/walking) Often overselected — verify with food diary tracking
Extra Active ×1.9 Physical job plus daily training Construction worker who trains daily, elite athlete in-season Rare for non-professionals — very few people qualify
Pro tip: If you are unsure which activity level to choose, start with "Moderately Active" (×1.55) even if you train 4–5 days per week, because most people overestimate their NEAT. Track your weight for 2–3 weeks — if you are gaining weight unexpectedly, drop 100–200 calories. If losing unexpectedly, add them back. Real-world data beats any formula.

Best Foods for Each Macro — Comprehensive Food Guide

High-quality whole food sources to hit your daily targets

High-Protein Foods
Food (100g cooked)ProteinCalories
Chicken breast31g165 kcal
Turkey breast30g135 kcal
Tuna (canned in water)29g128 kcal
Salmon25g208 kcal
Lean beef mince (5% fat)26g175 kcal
Eggs (2 large)13g155 kcal
Greek yoghurt (0% fat)17g97 kcal
Cottage cheese (low fat)14g98 kcal
Firm tofu17g144 kcal
Whey protein (1 scoop)24g120 kcal
Quality Carbohydrate Sources
Food (100g cooked)Net CarbsFibre
Sweet potato17g3g
Brown rice23g1.8g
Oats (rolled, dry)56g8g
Quinoa (cooked)18g2.8g
Banana (1 medium)24g3g
Lentils (cooked)14g8g
Chickpeas (cooked)18g7g
Blueberries11g2.4g
Whole wheat bread (1 sl.)13g2g
Broccoli4g2.6g
Healthy Fat Sources
FoodFatBest For
Avocado (½ medium)15gMonounsat.
Olive oil (1 tbsp)14gMUFA, cooking
Salmon (100g)13gOmega-3
Almonds (30g)14gMUFA + Vit E
Walnuts (30g)18gOmega-3 (ALA)
Mackerel (100g)16gEPA + DHA
Dark choc 85% (30g)15gMUFA + polyphenols
Chia seeds (30g)9gOmega-3 + fibre
Egg yolk (2 large)10gFat-sol. vitamins
Full-fat yoghurt (100g)5gSaturated, probiotics

How to Hit Your Macros — 10 Practical Strategies

Evidence-based tips for consistently reaching your daily targets

📱
Track for 1–2 Weeks First
Log everything you eat in an app (MyFitnessPal, Cronometer, MacroFactor) for 2 weeks. This baseline reveals your natural intake patterns and highlights where you need to adjust.
⭐ High impact
🍽️
Build Meals Around Protein
Always start planning each meal by deciding on the protein source first (chicken, fish, eggs, tofu). Once protein is set, add carbs and fats around it. This prevents the common pattern of undereating protein.
⭐ High impact
⚖️
Use a Food Scale
Portion estimation is notoriously inaccurate — studies show people underestimate calorie intake by 30–50% when eyeballing. A food scale removes guesswork entirely. Essential for the first 4–8 weeks until intuition is calibrated.
Essential tool
📋
Meal Prep in Batches
Cook proteins and carbs in bulk 2–3 times per week. Pre-portioned containers make it trivial to hit macros consistently even on busy days when willpower and time are scarce.
Consistency tool
🔄
Pre-Log Your Day
Enter your entire day's food plan the evening before or first thing in the morning. This proactive approach lets you spot imbalances (e.g. too little protein by dinner) before they happen — not after.
Planning strategy
💪
Prioritise Hitting Protein Daily
If you can only track one macro, make it protein. Getting protein right protects muscle during a cut and maximises muscle gain during a bulk. Carb and fat ratios are more flexible and forgiving day-to-day.
Priority #1
📊
Weekly Averages Over Daily Perfection
Missing your macro targets on one day has minimal impact if your weekly averages are on track. Flexibility reduces stress, improves adherence, and makes the lifestyle sustainable long-term. Aim for 80–90% daily accuracy.
Mindset shift
🍳
Learn 10–15 Macro-Flexible Meals
Build a repertoire of go-to meals you have memorised the macros for. Having 5 breakfasts, 5 lunches, and 5 dinners you can make on autopilot removes the cognitive burden of daily tracking entirely.
Long-term habit

Frequently Asked Questions — Macro Calculator

Answers to the most common questions about macronutrients and tracking

How do I calculate my macros?
To calculate your macros: Step 1 — Calculate BMR using Mifflin-St Jeor (men: 10×W + 6.25×H − 5×A + 5; women: same minus 161 instead of +5). Step 2 — Multiply BMR by activity factor (1.2–1.9) to get TDEE. Step 3 — Adjust TDEE for your goal (subtract for fat loss, add for muscle gain). Step 4 — Divide calories across protein (4 kcal/g), carbs (4 kcal/g), and fat (9 kcal/g) using goal-appropriate ratios. Our calculator above does all four steps automatically in seconds.
What are the best macro ratios for weight loss?
For weight loss, we recommend starting with 35% protein / 35% carbs / 30% fat. High protein (1.8–2.2g/kg bodyweight) is the single most important factor — it preserves lean muscle mass during the calorie deficit, keeps you fuller for longer, and has the highest thermic effect (20–30% of calories burned in digestion). The 500-calorie daily deficit produces approximately 0.5kg of weight loss per week, which is generally considered the optimal rate for preserving muscle. Do not exceed a 750-calorie daily deficit without professional supervision.
How much protein do I need per day?
Evidence-based protein recommendations: Sedentary adults: 0.8g/kg (RDA minimum). Active adults: 1.2–1.6g/kg. Strength training / muscle building: 1.6–2.2g/kg. Cutting (dieting while training): 2.0–2.4g/kg. Older adults 65+: 1.2–1.6g/kg (increased need due to anabolic resistance). For a 75kg person who trains regularly, this means approximately 120–165g of protein per day. Spreading protein across 3–5 meals of 30–40g each maximises muscle protein synthesis throughout the day.
What is TDEE and how is it different from BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning, regulate temperature, and perform cellular maintenance. It typically represents 60–75% of total daily calories. TDEE (Total Daily Energy Expenditure) includes BMR plus the thermic effect of food (~10%), NEAT (non-exercise movement — fidgeting, walking, standing, ~15–30%), and planned exercise (~0–30%). TDEE is your true maintenance calorie level. Eating at TDEE = weight maintenance. Eating below TDEE = fat loss. Eating above TDEE = weight gain.
What are the best macro ratios for building muscle?
For muscle gain (hypertrophy), aim for 30% protein / 45% carbs / 25% fat with a 200–350 calorie surplus above TDEE (lean bulk). Carbohydrates are particularly important for muscle building — they fuel training sessions, replenish glycogen, and create the anabolic hormonal environment (insulin spike post-workout) that supports muscle protein synthesis. Protein should be 1.6–2.2g/kg to supply adequate amino acids for muscle repair. An aggressive bulk (+500 kcal) builds muscle faster but also accumulates more fat — most evidence-based coaches recommend a lean bulk for anyone who isn't a beginner or returning from a long training break.
How do keto macro ratios work?
Keto macro ratios are: Fat 65–75%, Protein 20–25%, Carbohydrates 5–10% (typically <20–25g net carbs/day). The severe carb restriction depletes liver glycogen, forcing the liver to produce ketones from fat — a metabolic state called ketosis. The brain and muscles then use ketones (particularly beta-hydroxybutyrate) as their primary fuel instead of glucose. Adaptation to ketosis takes 2–6 weeks, during which performance often temporarily declines. Keto is effective for weight loss and blood sugar management in type 2 diabetes, but requires strict adherence — even a single high-carb day can kick you out of ketosis. Our Keto Macros calculator (Mode 4 above) calculates your specific gram targets.
Should I track net carbs or total carbs?
For standard macro tracking: Use total carbs. Most nutrition databases use total carbs and it's the simpler approach. For keto: Use net carbs (total carbs minus dietary fibre, and in the US, minus sugar alcohols). Fibre is not digested by the body and has minimal impact on blood sugar, so it is typically excluded from keto carb counts. For example, a cup of broccoli has 6g total carbs but only 3.5g net carbs (2.5g fibre). This distinction matters significantly on keto, where a few grams of carbs can determine whether you stay in or fall out of ketosis.
Is it better to eat more frequent smaller meals or fewer larger meals?
Meal frequency has minimal impact on fat loss when total daily calories and macros are matched. Research shows no metabolic advantage to 6 small meals over 3 larger meals. However: For muscle building, distributing protein across 3–5 meals of 30–40g each may optimise muscle protein synthesis (MPS) by repeatedly hitting the leucine threshold needed to trigger MPS (~2–3g leucine per meal, found in ~25–40g protein from complete sources). For fat loss and hunger management, higher meal frequency can help some people control appetite, while others find intermittent fasting (2 large meals) more sustainable. Choose what fits your schedule and supports your consistency — adherence is the most important variable.