Macro Calculator

Calculate daily protein, carbs, and fat targets for your goal. Uses Mifflin-St Jeor for BMR, activity multiplier for TDEE, ±500 kcal for cut/bulk, then splits by macro preset.

Units

Metric Imperial

Sex

Male Female

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal

±500 kcal/day produces ±1 lb/week change.

Macro split

Carbs / Protein / Fat as % of calories.

Daily calorie target

2,556 kcal

BMR: 1,649 kcal · TDEE: 2,556 kcal · Goal adjustment: +0 kcal

Carbs (40%)

256g

1,022 kcal

Protein (30%)

192g

767 kcal

Fat (30%)

85g

767 kcal

Educational tool only — not nutritional advice. Mifflin-St Jeor BMR estimates have ±10% individual variance. Adjust based on actual results over 2-4 weeks. Higher protein (1.6-2.2 g/kg body weight) is recommended during cutting to preserve muscle. For specific needs (medical conditions, athletic competition, pregnancy), consult a registered dietitian.