Macro Calculator
Calculate your optimal daily intake of protein, carbs, and fat based on your goals - whether you want to lose weight, build muscle, or maintain.
What Are Macros?
Macronutrients (macros) are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in your body.
- Protein (4 cal/g): Builds and repairs muscle tissue, supports immune function, and helps with satiety.
- Carbohydrates (4 cal/g): Your body's primary energy source, fuels your brain and muscles during exercise.
- Fat (9 cal/g): Essential for hormone production, vitamin absorption, and cell membrane integrity.
How This Calculator Works
This calculator first estimates your TDEE using the Mifflin-St Jeor equation, then adjusts calories based on your goal. Macros are split as follows:
- Protein: 1.6-2.2 g/kg body weight depending on your goal
- Fat: 25% of total calories
- Carbs: Remaining calories after protein and fat
Macro Split for Different Goals
Weight Loss: Higher protein (2.2 g/kg) to preserve muscle during a calorie deficit. A 500-calorie deficit below your TDEE promotes steady fat loss of about 0.5 kg per week.
Muscle Building: Moderate protein (2.0 g/kg) with a 300-calorie surplus. Extra carbs fuel intense training sessions and support recovery.
Maintenance: Balanced protein (1.6 g/kg) to maintain current body composition while meeting all nutritional needs.
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