Free Macro Calculator
Advanced Macro Calculator
Get personalized protein, carb, and fat targets based on your goals and lifestyle
Body fat percentage helps calculate protein needs based on lean body mass
How to Use the Macro Calculator
Our macro calculator uses advanced algorithms to determine your optimal macronutrient distribution based on your individual characteristics and fitness goals. The calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then adjusts calories based on your goal, and finally distributes macros according to evidence-based recommendations. Whether you're cutting, bulking, or maintaining, this tool provides personalized macro targets that align with your objectives. The calculator considers your activity level, body composition, and specific goal to recommend protein, carbohydrate, and fat intakes that support your success.
Select your preferred unit system (metric or imperial)
💡 Pro Tip
Start with the balanced distribution and adjust based on how you feel and perform. Consistency matters more than perfect ratios.
What the Macro Calculator Calculates
The Macronutrient Calculator provides a comprehensive breakdown of your daily protein, carbohydrate, and fat requirements based on scientific principles and evidence-based recommendations. It calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then adjusts calories according to your specific goal. For protein, it uses goal-specific recommendations ranging from 1.4-3.0g per kg of body weight, with higher amounts for fat loss to preserve muscle mass. Carbohydrates are calculated based on activity level and training demands, while fats are set to ensure adequate hormone production and nutrient absorption. The calculator also provides meal planning suggestions, workout nutrition timing, and personalized recommendations. Results include macro amounts in grams, calories, and percentages, along with recommended ranges and practical food suggestions for each macronutrient category.
Macro Calculation Examples
Fat Loss Example
Input Parameters
Macro Breakdown
High protein intake preserves muscle during caloric deficit, moderate carbs fuel workouts, controlled fats for essential functions.
Muscle Gain Example
Input Parameters
Macro Breakdown
Adequate protein for muscle growth, higher carbs for training fuel and recovery, sufficient fats for hormone production.
Maintenance Example
Input Parameters
Macro Breakdown
Balanced approach for weight maintenance with adequate protein for body composition and moderate carbs and fats.
💡 Understanding Your Macros
These examples show how different goals and activity levels affect macro distribution. Your individual results may vary based on metabolism, genetics, and food preferences. Start with calculated targets and adjust based on how you feel and perform.
Frequently Asked Questions
Still have questions about BMI calculations?
Try the CalculatorMacro Calculation Formulas & Scientific Background
Understanding the science behind macronutrient calculations and evidence-based recommendations
Formula
BMR Calculation (Mifflin-St Jeor)
Men: BMR = 10W + 6.25H - 5A + 5 | Women: BMR = 10W + 6.25H - 5A - 161
TDEE Calculation
TDEE = BMR × Activity Factor (1.2 - 1.9)
Macro Distribution
Protein: 1.4-3.0g/kg | Carbs: Remaining after P&F | Fats: 0.8-2.0g/kg
Scientific Background
Macronutrient recommendations are based on extensive research in exercise physiology and nutrition science. Protein needs vary from 1.4g/kg for sedentary individuals to 3.0g/kg for athletes in caloric restriction. The Mifflin-St Jeor equation provides the most accurate BMR estimation for most populations. Activity multipliers are derived from doubly labeled water studies measuring true energy expenditure. Carbohydrate needs are primarily determined by training volume and intensity, while fat intake ensures adequate essential fatty acid consumption and hormone production.
Nutritional Disclaimer
This macro calculator is for educational and informational purposes only and is not intended to replace professional nutritional advice, diagnosis, or treatment. Individual nutritional needs vary significantly based on health status, metabolism, genetics, and other factors. Extreme caloric restrictions or imbalanced macro distributions can be harmful. Always consult with qualified nutrition professionals, registered dietitians, or healthcare providers before making significant dietary changes, especially if you have medical conditions or eating disorder history.