Macro Calculator

What a macro calculator gives you that a calorie counter doesn't

A calorie target tells you how much to eat. It doesn't tell you what to eat. This macro calculator starts the same way most calorie calculators do — BMR from the Mifflin-St Jeor equation, scaled up by your activity level to get your TDEE (Total Daily Energy Expenditure) — but then it splits that number into actual grams of protein, carbs, and fat based on your goal and the diet style you're following, plus a per-meal breakdown so you know what to aim for at each sitting.

How to use it

• Enter your sex, age, height, and weight (metric or imperial, your choice).
• Pick your activity level honestly — this is where most macro calculators go wrong, since people tend to overestimate how active they really are.
• Choose a goal: losing fat, maintaining, or building muscle/gaining weight, plus how aggressive you want the rate to be.
• Pick a diet style — Balanced, High Protein, Low Carb, Keto, or High Carb/Endurance — or switch to Custom to set your own protein target in grams per kilogram of bodyweight (the way most coaches and bodybuilders actually plan protein, rather than as a vague percentage).
• Set how many meals you eat per day to get a ready per-meal gram breakdown for protein, carbs, and fat.

Why protein per kilogram of bodyweight, not just a percentage?

Most macro calculators only let you pick a fixed protein percentage of total calories, which means your protein target quietly changes every time your calorie target changes — even though your actual protein needs are driven by your bodyweight and training, not your calorie intake. The custom mode here works the way most nutrition coaches actually program it: set protein in grams per kg of bodyweight (1.6-2.2 g/kg covers most people building muscle), pick a fat percentage of what's left, and let carbs fill the remainder.

Real-world use cases

• Cutting without losing muscle: A higher protein target while eating in a deficit is one of the best-supported ways to hold onto lean mass while losing fat.
• Bulking with a plan: Set a moderate surplus and a sensible carb/fat split instead of just "eating more" and hoping the extra calories build muscle instead of fat.
• Following a specific diet: If you're doing keto, low-carb, or a high-carb endurance-training approach, the presets get you into the right macro range immediately without doing the percentage-to-gram math by hand.

Frequently asked questions

How is this different from a TDEE or calorie calculator?

A TDEE calculator stops at a single calorie number. This tool takes that number and breaks it into grams of protein, carbs, and fat — the numbers you actually need for meal planning, tracking apps, or a food scale.

What macro split should I use if I'm not sure?

"Balanced" (30% protein / 40% carb / 30% fat) is a safe, sustainable default for most goals. Reach for High Protein if body recomposition or muscle retention while cutting is the priority, and only go Keto if you specifically want a very-low-carb approach for medical or personal reasons.

How many grams of protein do I actually need per day?

Most research on muscle building and fat-loss preservation points to roughly 1.6-2.2 grams of protein per kilogram of bodyweight (about 0.7-1.0 g per pound) for people who train regularly — that's exactly the range the Custom mode is built around.

Why does my calorie target change when I switch activity level?

Activity level is a multiplier on your BMR to estimate total daily burn (TDEE). Moving from Sedentary to Active roughly doubles the calories your body burns beyond just staying alive, so it directly shifts your maintenance and target numbers.

Is a 0.5 kg/week loss or gain rate realistic?

Yes — roughly 0.5-1% of bodyweight per week is the range most nutrition coaches recommend for sustainable fat loss without excessive muscle loss, and a similar slow rate is recommended for lean muscle gain to minimize fat gain.