About the Macro Calculator
The Macro Calculator turns your stats and goal into specific protein, carbohydrate and fat targets. Use it as a starting point — track for 2–4 weeks, then adjust based on real-world weight and performance changes.
How it works
- BMR via Mifflin–St Jeor: 10·W + 6.25·H − 5·A + (5 male / −161 female).
- TDEE = BMR × activity factor (1.2 → 1.9).
- Goal calories: cut = TDEE − 20%, maintain = TDEE, bulk = TDEE + 12%.
- Macros: protein floored at 1.6 g/kg of body weight, fat from chosen split, carbs fill the remainder.
Choosing a split
- Balanced (40C / 30P / 30F) — broad fit for most lifestyles.
- Low-carb — popular for fat loss; harder for high-output endurance.
- High protein — emphasises muscle retention while cutting.
- Endurance — carb-heavy for runners, cyclists and field-sport athletes.
Frequently Asked Questions
Why is protein floored? Below 1.6 g/kg, evidence shows muscle retention suffers — especially in a deficit. The floor is non-negotiable in cutting and bulking modes.
Should I weigh raw or cooked food? Either is fine — just be consistent. Most macro databases list values raw; cooked values vary with water loss.
Do macros need to be exact? No. Hitting protein within ±5 g and total calories within ±100 is usually enough.
Important Note: This tool provides estimates and is not a substitute for medical advice. Always consult a qualified clinician or registered dietitian before significantly changing your diet.
Related Calculators
- TDEE Calculator — Total Daily Energy Expenditure with BMR + cut/maintain/bulk targets.
- Daily Calorie Calculator — TDEE based on age, weight, height and activity level.
- Protein Intake Calculator — Daily protein in grams by goal, with per-meal split and food sources.