Fitness & Wellbeing

Macro
Calculator

Find your daily calorie target and exact protein, carbohydrate, and fat macros based on your stats, activity level, and goal — whether you're cutting, maintaining, or building muscle.

Your Stats

Units

Biological Sex

Age

Weight (kg)

Height (ft)

Height (in)

Activity Level

Goal

Daily Calorie Target

2,400

calories / day · Maintain weight

Macro Split

Balanced 30/40/30

High Protein 40/30/30

Endurance 35/45/20

Keto 40/10/50

Performance 25/55/20

Your Daily Macros

Protein —g · — kcal

4 kcal per gram

Carbohydrates —g · — kcal

4 kcal per gram

Fat —g · — kcal

9 kcal per gram

Calories by Goal

Goal	Daily Calories

How is TDEE calculated?

Total Daily Energy Expenditure (TDEE) = Basal Metabolic Rate (BMR) × Activity Multiplier. BMR is calculated using the Mifflin-St Jeor equation — the most accurate formula for most people. Your activity multiplier accounts for how much energy you expend beyond basic body functions.

How much protein do I need?

Research consistently shows 1.6–2.2g of protein per kg of bodyweight optimises muscle retention and growth. Sedentary individuals need less (~0.8g/kg). This calculator uses your goal to set an appropriate protein target — higher during a cut to preserve muscle.

What is a macro split?

A macro split is the percentage of calories from each macronutrient. A 30/40/30 split means 30% protein, 40% carbs, 30% fat. Protein and carbs have 4 kcal/g; fat has 9 kcal/g. Different goals suit different splits — keto is very low carb, endurance athletes need more carbs.

Cutting vs. building

To cut: eat ~300–500 kcal below TDEE to lose ~0.5kg/week. To build muscle: eat ~250–500 kcal above TDEE. A deficit or surplus larger than this typically loses more muscle or gains more fat than needed. Patience beats aggressive cuts or bulks.

Step 4 of 5 ✓ — Macros locked in. Now calculate your precise calorie deficit to hit your weight loss target on a timeline.

Calculate Your Calorie Deficit →

Frequently Asked Questions

How many calories should I eat to lose weight? ▾

Select "Cut" above — the calculator sets a 500 kcal daily deficit, which produces roughly 0.5kg (1lb) of fat loss per week. This is widely considered the sustainable sweet spot. Going much lower risks muscle loss, fatigue, and metabolic adaptation that makes continued loss harder. Pair with adequate protein to protect muscle.

What does TDEE mean? ▾

TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day including your base metabolic rate, physical activity, and the thermic effect of food. Eating at your TDEE maintains your current weight. Eating below it causes weight loss; above it causes weight gain.

Which macro split is best? ▾

There is no universal "best" split. High protein (40/30/30) is excellent for body recomposition and cutting. Balanced (30/40/30) works well for most people. Endurance athletes often thrive on more carbs. Keto (very low carb) works for some but is not necessary for fat loss. The best split is one you can sustain consistently.

Why is biological sex used in the calculation? ▾

The Mifflin-St Jeor BMR formula has separate equations for male and female physiology, as they differ in average lean muscle mass, hormonal makeup, and baseline metabolic rate. The formula uses these as a proxy for these physiological differences. This calculator uses the terms male/female for physiological inputs only, not gender identity.

How to Use the Macro & Calorie Calculator

Get your personalised daily calorie and macronutrient targets based on your body and goals.

Enter your stats

Input your age, height, weight, and biological sex. These determine your BMR (Basal Metabolic Rate) — how many calories you burn at rest.

Select your activity level

Be honest here — most people overestimate activity. 'Lightly active' means 1–3 exercise sessions per week, not a job where you stand up occasionally.

Choose your goal

Cut (lose fat), maintain, or bulk (gain muscle). This adjusts your calorie target by a standard deficit or surplus.

Review your calorie target

This is your daily calorie goal. Track this in MyFitnessPal, Cronometer, or any food diary app for 2–4 weeks to build food awareness.

Use the macro split

Protein, carbs, and fat targets are shown in grams and percentages. Protein is most important to hit — aim for 0.7–1g per pound of bodyweight when cutting.

Adjust based on real results

After 2 weeks, if your weight isn't moving as expected, adjust calories by 100–200. The calculator gives a starting point — your body will tell you the truth.

💡

💡 Track for 2 weeks before making adjustments. Weight fluctuates daily due to water retention — look at the weekly trend, not daily numbers.

MacroCalculator

How is TDEE calculated?

How much protein do I need?

What is a macro split?

Cutting vs. building

Macro
Calculator