How Macros Are Calculated
Step 1: BMR (Mifflin-St Jeor)
Male: BMR = 10×W + 6.25×H − 5×A + 5
Female: BMR = 10×W + 6.25×H − 5×A − 161
Step 2: TDEE (Total Daily Energy)
TDEE = BMR × Activity Factor
Step 3: Goal Calories
Weight Loss: TDEE × 0.80 | Maintain: TDEE | Gain: TDEE × 1.15
Recommended Macro Splits
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintain | 30% | 40% | 30% |
| Muscle Gain | 30% | 45% | 25% |
Calories per Gram
- Protein: 4 calories/gram
- Carbohydrates: 4 calories/gram
- Fat: 9 calories/gram
How to Use This Macro Calculator
- Enter your age, gender, weight, height.
- Select your activity level.
- Choose your goal (lose, maintain, gain).
- See daily calories and protein, carbs, fat targets instantly.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three main nutrients that provide calories. Protein and carbs give 4 cal/g, fat gives 9 cal/g.
How many grams of protein should I eat per day?
Muscle gain: 1.6-2.2 g/kg. Weight loss: 1.8-2.4 g/kg. Maintenance: 1.2-1.6 g/kg.
What is the best macro split for weight loss?
40% protein, 30% carbs, 30% fat. Higher protein keeps you full and preserves muscle.
What is the best macro split for muscle gain?
30% protein, 45% carbs, 25% fat. Carbs fuel workouts.
Do I need to count macros every day?
Consistency matters more than perfection. Hit protein daily and keep calories within range.