Productive ToolboxMacro Calculator
Calculate your daily calories and grams of protein, carbs and fat for weight loss, maintenance or muscle gain.
Daily target
2,124 kcal
BMR 1370 kcal · maintenance (TDEE) 2124 kcal
Protein
159 g
30% of kcal
Carbs
212 g
40% of kcal
Fat
71 g
30% of kcal
53 g protein · 71 g carbs · 24 g fat · 708 kcal
Protein: 2.5 g per kg of body weight (1.11 g per lb).
Next step
Related tools
How Your Macros Are Calculated
Macronutrients are the three nutrients that supply calories: protein, carbohydrate and fat. The calculator estimates how many calories you burn a day, adjusts for your goal, then divides the calories between the three according to the diet you choose.
BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
Maintenance (TDEE) = BMR × activity factor (1.2 – 1.9)
Grams = Calories × % ÷ 4 for protein and carbs, ÷ 9 for fat
BMR uses the Mifflin–St Jeor equation (1990), recommended by the Academy of Nutrition and Dietetics as the most accurate of the common formulas.
Macro Splits
| Diet | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High protein | 40% | 30% | 30% |
| Low carb | 40% | 20% | 40% |
| Keto | 25% | 5% | 70% |
| High carb (endurance) | 20% | 55% | 25% |
Percentages of daily calories. Choose Custom in the calculator for any other split.
How to Use the Macro Calculator
- 1Enter your details: Choose your sex and units (kg and cm, or lb and feet), then enter your age, weight and height.
- 2Choose your activity level: Pick the level that matches your usual week, from sedentary to very active.
- 3Set your goal: Choose lose weight (20% below maintenance), lose slowly (10% below), maintain, or build muscle (10% above).
- 4Pick a diet split: Choose balanced, high protein, low carb, keto, high carb, or enter your own percentages that add up to 100%.
- 5Read your macros: See your daily calories and grams of protein, carbs and fat, split into 3, 4 or 5 meals, plus your protein per kg or lb of body weight.
Frequently Asked Questions
How are macros calculated?
First your maintenance calories: basal metabolic rate from the Mifflin–St Jeor equation times an activity factor. Then the goal adjustment, and finally the split: protein and carbohydrate have 4 kcal per gram and fat 9 kcal per gram. A 30-year-old man weighing 80 kg (176 lb), 180 cm (5 ft 11 in) tall and moderately active needs about 2,760 kcal to maintain weight; a 30/40/30 split is about 207 g protein, 276 g carbs and 92 g fat.
Which macro split is best?
For weight loss, the total calories matter most; the best split is one you can stick to. Higher protein helps you stay full and keep muscle while losing fat, low-carb and keto suit some people's appetite, and endurance athletes usually need more carbohydrate.
How much protein do I need?
The minimum for adults is 0.8 g per kg of body weight a day. People who lift weights or are losing weight often aim for about 1.6–2.2 g per kg (0.7–1 g per lb) to support muscle. The calculator shows your protein per kg and per lb so you can check.
How fast will I lose weight?
A 20% calorie deficit typically gives about 0.5–1% of body weight a week at first, slowing over time as your body adapts. Recalculate every few weeks as your weight changes, and avoid going far below your BMR without medical advice.
How accurate is the calorie estimate?
Mifflin–St Jeor is the most accurate simple equation in studies, but individuals can differ by 10% or more. Track your weight for two to three weeks and adjust calories up or down by 100–200 kcal if it moves faster or slower than expected.
Is this suitable for everyone?
It is meant for healthy adults. If you are pregnant or breastfeeding, under 18, have diabetes, kidney disease or another medical condition, or a history of eating disorders, ask a doctor or registered dietitian for targets.
Related Tools
One Rep Max Calculator
Estimate your 1RM and training percentages.
Sleep Calculator
Best bedtime or wake-up time by 90-minute sleep cycles.
Daily Calorie Calculator
Calories needed for maintenance or weight loss.
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) instantly.
Body Fat Calculator
Estimate body fat percentage with US Navy and BMI methods.
Ideal Weight Calculator
Compare ideal body weight using multiple formulas.
Pregnancy Due Date Calculator
Due date from last period, conception, IVF or ultrasound.
Ovulation Calculator
Fertile window, ovulation day and next period.
Discount Calculator
Calculate price after discount.
Percentage Calculator
Find percentage, increase, decrease.
Age Calculator
Calculate exact age, days lived, and next birthday from date of birth.
BMI Calculator
Body mass index.