🥑 Macro Calculator
Get a personalized daily calorie target and macronutrient breakdown based on your body stats, activity level, and goal.
What are macros?
Macronutrients, or “macros,” are the three categories of nutrients that provide calories: protein, carbohydrates, and fat. Balancing them according to your goals can help support muscle maintenance, energy levels, and overall nutrition.
How this calculator works
This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). Depending on your goal, it adjusts calories up or down by about 500 per day for gaining or losing roughly one pound per week, then splits the result into a general-purpose macro ratio of 30% protein, 40% carbohydrates, and 30% fat.
Individual needs vary based on metabolism, medical conditions, and training style, so treat these numbers as a starting point. This tool is for general nutrition planning and educational purposes only and does not replace advice from a registered dietitian or healthcare provider.