Macro Calculator
Calculate your daily protein, carbs, and fat targets for your goal.
Results are nutrition estimates and do not replace medical or dietitian advice.
Macro calculator
Enter your details to estimate daily calorie and macro targets.
Estimated maintenance calories with balanced macro targets.
Daily calorie target
2,633
cal/dayMaintain weight
This estimate uses BMR, activity level, and your selected goal. Real needs may vary.
Protein
197g
30% of calories
Carbs
263g
40% of calories
Fat
88g
30% of calories
Estimated BMR
1,699 cal
Estimated calories burned at rest.
Estimated TDEE
2,633 cal
Estimated maintenance calories after activity.
Protein per kg
2.6 g/kg
Based on body weight converted to kilograms.
Calorie adjustment
0 cal
Compared with estimated maintenance.
This macro calculator provides general nutrition estimates. It does not diagnose, treat, or replace advice from a physician, registered dietitian, or qualified healthcare professional.
Personalized interpretation
Your estimated daily target is 2,633 cal.
Based on the selected goal, your estimated macro targets are 197g protein, 263g carbs, and 88g fat.
These numbers are a starting point. Adjustments may be needed based on progress, hunger, training performance, sleep, medical history, and adherence.
Macro breakdown
Protein
197g
790 cal
Carbs
263g
1,053 cal
Fat
88g
790 cal
Goal and activity details
Selected goal
Maintain weight
Estimated maintenance calories with balanced macro targets.
Activity multiplier
1.550×
This multiplier converts estimated BMR into estimated daily energy expenditure.
Macro calorie guide
Protein
4 cal/g
Supports muscle repair, satiety, and lean mass maintenance.
Carbohydrates
4 cal/g
Support training, energy, recovery, and daily activity.
Fat
9 cal/g
Supports hormones, nutrient absorption, and meal satisfaction.
How to use the result
Use the calorie and macro numbers as a starting target for food planning or tracking.
Monitor progress over several weeks. If weight, energy, hunger, or training performance does not match your goal, adjust gradually.
Macro targets work best when paired with enough fiber, micronutrients, hydration, sleep, and consistent eating habits.
Health considerations
Macro calculators are estimates and may not be suitable for every health situation without professional guidance.
How macros are estimated
This calculator uses body details to estimate resting calorie needs, adjusts for activity, then applies your selected goal and macro split.
Male BMR = 10 × kg + 6.25 × cm - 5 × age + 5Female BMR = 10 × kg + 6.25 × cm - 5 × age - 161TDEE = BMR × Activity FactorTarget Calories = TDEE + Goal AdjustmentProtein/Carbs = Calories ÷ 4, Fat = Calories ÷ 9Frequently Asked Questions
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