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- Daily calories = BMR × activity level, then −500 to lose weight or +300 to gain.
- Macros are shares of those calories. Protein and carbs have 4 calories per gram, fat has 9.
- A 30-year-old woman, 5 ft 6 in and 150 lb, moderately active, who wants to lose weight gets 1,700 calories: 128 g protein, 170 g carbs and 57 g fat.
- Pick from five splits: balanced, high protein, low carb, keto and low fat.
How to use the macro calculator
Enter your details
Choose your sex, age, height and weight in feet and pounds or in centimeters and kilograms.
Pick your activity level
Choose how much you exercise in a normal week, from sedentary to extra active.
Choose a goal
Lose weight, maintain, or gain muscle. This sets the calorie adjustment.
Read your macros
You get daily calories and grams of protein, carbs and fat. Open Macro split & meals to change the split or see amounts per meal.
How to calculate macros
First find the calories you burn in a day, then adjust for your goal, then divide those calories between protein, carbs and fat. The calculator uses the Mifflin-St Jeor equation, which is widely used to estimate resting calories.
Macro formulas
BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
Maintenance calories (TDEE) = BMR × activity factor
Goal calories = TDEE − 500 (lose), TDEE (maintain) or TDEE + 300 (gain)
Grams = calories × share of the macro ÷ 4 (protein, carbs) or ÷ 9 (fat)
A deficit of about 500 calories a day is roughly a pound a week. Real results vary.
Worked examples
Woman, 30, 5 ft 6 in, 150 lb, moderately active, losing weight
Weight 68 kg and height 168 cm. BMR = 680 + 1,048 − 150 − 161 = 1,417. TDEE = 1,417 × 1.55 = 2,197.
The goal calories are 2,197 − 500, rounded to 1,700.
The same woman, maintaining, high protein
Maintenance calories with a 40% protein split.
A higher protein split raises protein while keeping calories the same.
Man, 35, 180 cm, 85 kg, lightly active, gaining muscle
BMR = 850 + 1,125 − 175 + 5 = 1,805. TDEE = 1,805 × 1.375 = 2,482.
The goal calories are 2,482 + 300, rounded to 2,780.
Macro splits at 2,000 calories
Grams per day for five splits
Protein / carbs / fat shares.
Choose the split you can keep up. Consistency matters more than the exact ratio.
Activity factors
Multiply BMR by
Used to estimate maintenance calories.
If unsure, choose the lower level and adjust after a few weeks.
Where a macro calculator helps
Weight loss
Set a calorie target with a steady deficit.
Muscle gain
Find a small surplus and enough protein.
Meal planning
See calories and grams per meal.
Other tools
Check your BMR or your protein intake.
These numbers are estimates. Needs vary with body composition, health and medicines. Very low calorie targets, pregnancy, or a medical condition call for a doctor or dietitian. Track your weight over 2 to 3 weeks and adjust by 100 to 200 calories if needed.
Macro calculator FAQ
How do I calculate my macros?
Find your daily calories (BMR × activity, adjusted for your goal), then multiply by each macro share and divide by 4 for protein and carbs or 9 for fat.
How do I calculate macros for weight loss?
Subtract about 500 calories from your maintenance calories, then pick a split such as 30% protein, 40% carbs and 30% fat, or a higher protein split.
How much protein do I need?
It depends on your goal. The calculator shows grams of protein per pound of body weight so you can compare with advice from your doctor or dietitian.
What is TDEE?
Total daily energy expenditure, the calories you burn in a day including exercise. It is BMR times your activity factor.
What are keto macros?
Typically about 70% of calories from fat, 25% from protein and 5% from carbs. This calculator includes a keto split.
How accurate is it?
It is an estimate. Track your weight and adjust your calories if your results differ from the plan.