Macro Calculator
Calculate your personalized daily protein, carbohydrate, and fat intake based on your body metrics, activity level, and fitness goals.
How It Works
Understand your macros and how this calculator determines your daily needs.
What Are Macros?
Macronutrients — protein, carbs, and fat — are the three main nutrients your body needs in large amounts. Protein builds and repairs tissue, carbohydrates fuel your brain and muscles, and fat supports hormone production and nutrient absorption.
How BMR Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. It then applies an activity multiplier to get your Total Daily Energy Expenditure (TDEE), and adjusts based on your goal.
Customizing Your Split
The default split is 40% protein, 30% carbs, 30% fat. For muscle gain, increase carbs and lower fat. For fat loss, increase protein and lower carbs. Adjust based on your body's response and how your energy levels feel throughout the day.
Frequently Asked Questions
Common questions about macronutrients and the calculator.
Macros (macronutrients) are protein, carbohydrates, and fat — the three main nutrients your body needs in large amounts. Protein builds muscle, carbs provide energy, and fat supports hormone function. Tracking macros helps you hit fitness and body composition goals.
A common starting split is 40% protein, 30% carbs, 30% fat. For muscle gain, increase carbs (e.g., 30/40/30). For fat loss, increase protein (e.g., 40/30/30). Adjust based on your body's response and energy needs.
This calculator uses the Mifflin-St Jeor equation, one of the most accurate BMR formulas. Results are estimates — your actual needs vary based on muscle mass, metabolism, and daily activity. Use as a starting point and adjust based on progress.