Macro Calculator
Calculate your daily protein, carbs, and fat targets for your goal.
For adults aged 18 and over. Results are nutrition estimates and do not replace medical or dietitian advice.
Your details
Enter your details to estimate daily calorie and macro targets.
Estimated maintenance calories with a balanced macro split.
Estimated 2,633 kcal per day: 197 g protein, 263 g carbohydrates and 88 g fat.
Daily calorie target
2,633
kcal/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 kcal
Estimated calories burned at rest.
Estimated TDEE
2,633 kcal
Estimated maintenance calories after activity.
Protein per kg
2.6 g/kg
Based on body weight converted to kilograms.
Calorie adjustment
0 kcal
Compared with estimated maintenance.
Macro breakdown
Protein
197g
790 kcal
Carbs
263g
1,053 kcal
Fat
88g
790 kcal
These numbers are a starting point. Adjustments may be needed based on progress, hunger, training performance, sleep, medical history, and adherence.
Goal and activity details
Selected goal
Maintain weight
0 kcal/day versus estimated maintenance, split 30% protein, 40% carbs and 30% fat.
Activity multiplier
1.550×
This multiplier converts estimated BMR into estimated daily energy expenditure.
Macro calorie guide
Protein
4 kcal/g
Supports muscle repair, satiety, and lean mass maintenance.
Carbohydrates
4 kcal/g
Support training, energy, recovery, and daily activity.
Fat
9 kcal/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.
- Calories influence energy balance.
- Macros influence satiety, training, and nutrition structure.
- Fiber, micronutrients, hydration, and food quality also matter.
- Whole foods and balanced eating patterns provide context beyond macro numbers.
- Adherence and sustainability matter over time.
Limitations and health considerations
- The three macro splits are preset choices, not universal requirements. Suitable targets depend on training, health, preferences, and professional advice.
- Protein is allocated as a percentage of calories rather than per kilogram of body weight, so protein per kg can become high at higher calorie targets.
- A target below your estimated BMR warrants caution, but BMR is not a universal minimum safe intake.
- This macro calculator provides general nutrition estimates, not individualized medical or dietary prescriptions. It does not diagnose, treat, or replace advice from a physician, registered dietitian, or qualified healthcare professional.
How macros are estimated
Resting energy is estimated with the Mifflin-St Jeor equation, which predicts basal metabolic rate (BMR) from weight, height, age, and sex. It was developed in adults and is an estimate; individual needs can differ.
Male BMR = 10 × kg + 6.25 × cm - 5 × age + 5Female BMR = 10 × kg + 6.25 × cm - 5 × age - 161BMR is multiplied by an activity factor to estimate total daily energy expenditure (TDEE); more activity gives a higher multiplier.
TDEE = BMR × Activity Factor| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (hard exercise daily) | 1.9 |
Each goal applies a fixed calorie adjustment to TDEE and a preset macro split.
Target Calories = TDEE + Goal Adjustment| Goal | Adjustment | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose weight | -500 kcal | 35% | 35% | 30% |
| Maintain weight | 0 kcal | 30% | 40% | 30% |
| Build muscle | +250 kcal | 35% | 40% | 25% |
Calories from each macro are converted to grams using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.
Protein/Carbs g = kcal ÷ 4, Fat g = kcal ÷ 9Intermediate values are not rounded. Each displayed gram total is rounded separately, so the calories implied by the rounded grams can differ from the displayed target by a few kcal.
Worked example
Female, 60 kg, 165 cm, age 40, lightly active, Lose weight:
- BMR = 10 × 60 + 6.25 × 165 − 5 × 40 − 161 = 1,270.25 kcal
- TDEE = 1,270.25 × 1.375 = 1,746.59 kcal
- Target = 1,746.59 − 500 = 1,246.59 ≈ 1,247 kcal
- Protein = 1,246.59 × 35% ÷ 4 ≈ 109g; carbs = 1,246.59 × 35% ÷ 4 ≈ 109g; fat = 1,246.59 × 30% ÷ 9 ≈ 42g
The rounded grams equal 1,250 kcal because of rounding. This target is also below the estimated BMR, so the calculator shows a caution.
Frequently Asked Questions
Related tools
More tools to try
Estimate only. This calculator is for general education and planning. It is not medical advice, and not medical, nutrition, fitness, diagnosis, treatment, or emergency advice. Personal factors can change results. Nutrition estimates are simplified and may not reflect medical conditions, medications, pregnancy, breastfeeding, athletic training, or individual dietary needs. Speak with a qualified professional for personal guidance.