Macros Calculator
Enter your stats and goal and get your daily calorie target plus an exact macro breakdown for protein, carbs, and fat.
Counting calories gets you started. Counting macros gets you results. Whether you’re cutting fat, building muscle, or maintaining your weight, hitting the right protein, carb, and fat targets every day makes the difference between spinning your wheels and actually changing your body. This calculator uses your stats and activity level to find your calorie needs, then breaks them down into daily macro targets you can actually use.
How to Use It
Step 1 — Enter your stats
Age, sex, height, and weight are used to calculate your Basal Metabolic Rate — the calories your body burns at rest.
Step 2 — Select your activity level
Be honest here. Most people overestimate how active they are. If you sit at a desk all day and work out three times a week, you’re lightly active, not moderately active.
Step 3 — Choose your goal
Cut if you want to lose fat. Maintain if you want to hold your current weight. Bulk if you’re trying to add muscle.
Step 4 — Pick your diet style
Balanced works for most people. High protein is good for muscle building and hunger control. Low carb works well for fat loss. Keto keeps carbs under 5% of total calories.
Step 5 — Read your targets
Your daily calorie target and macro breakdown appear instantly. These are the numbers to hit every day.
How the Math Works
We start with the Mifflin-St Jeor equation to calculate your BMR. Men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5. Women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161. Then we multiply by your activity multiplier to get your TDEE: Sedentary 1.2 / Lightly Active 1.375 / Moderately Active 1.55 / Very Active 1.725 / Extremely Active 1.9. Then we adjust for your goal: Cut subtracts 500 calories, Maintain keeps TDEE, Bulk adds 300 calories. Then we split into macros based on your diet style. Balanced: 30% protein / 40% carbs / 30% fat. High Protein: 40% protein / 30% carbs / 30% fat. Low Carb: 35% protein / 25% carbs / 40% fat. Keto: 30% protein / 5% carbs / 65% fat. Protein and carbs = 4 calories per gram. Fat = 9 calories per gram.
Who This Is For
- Anyone tracking macros for the first time and needs a starting point
- People who have been counting calories and want to take the next step
- Athletes and gym-goers trying to optimize body composition
- Anyone following a specific diet style like keto or low carb who wants exact targets
Tips for Hitting Your Macros
Protein first, every meal
Protein is the hardest macro to hit and the most important for body composition. Build every meal around a protein source and fill in carbs and fat around it.
Use a food tracking app
Macros are impossible to hit consistently without tracking. MyFitnessPal, Cronometer, and MacroFactor are all solid options. Enter your targets from this calculator and log everything for at least two weeks.
Recalculate every 10 to 15 pounds
As your weight changes your calorie and macro needs change too. Recalculate every time you hit a new milestone or if your progress stalls.
Don’t stress perfection
Getting within 5 to 10 grams of each macro target is close enough. Consistency over weeks matters more than hitting exact numbers every single day.
Adjust if results stall
If you’re not losing weight after two weeks on a cut, drop calories by 100 to 150. If you’re not gaining on a bulk, add 100 to 150. Use the scale and mirror together, not just the scale.
Fiber matters too
Aim for 25 to 35 grams of fiber per day. It keeps you full, helps digestion, and comes built into most high-carb whole foods. If you’re on keto or low carb, pay extra attention to fiber intake.