Macro Calculator – Protein, Carbs & Fat
Get personalized daily macronutrient targets. Enter your body stats, activity level, and goal (lose fat, maintain, or build muscle) to see how many grams of protein, carbohydrates, and fat you should eat each day.
Daily Calories
2633
kcal / day
Protein
135g
grams / day
Carbs
359g
grams / day
Fat
73g
grams / day
How to use this calculator
- Enter your weight (kg), height (cm), and age.
- Select your biological sex.
- Choose your activity level from the dropdown.
- Select your goal: lose fat, maintain, or build muscle.
- View your personalized daily macro targets.
How it works
Counting macros is a flexible approach to nutrition that focuses on hitting daily targets for protein, carbohydrates, and fat rather than simply counting total calories. This calculator estimates your targets based on established nutritional science.
How the calculation works
1. Basal Metabolic Rate (BMR): Calculated using the Mifflin-St Jeor equation, the most accurate formula for estimating resting metabolism. 2. Total Daily Energy Expenditure (TDEE): BMR multiplied by your activity level factor. 3. Goal adjustment: For fat loss, a 20% calorie deficit is applied. For muscle gain, a 15% surplus. 4. Macro split: Protein is set at 1.8g per kg of body weight (2.2g/kg for muscle gain). Fat is 25% of total calories. Remaining calories come from carbohydrates.
Why this macro split?
- Protein (1.8-2.2 g/kg): Research consistently shows this range optimizes muscle protein synthesis and satiety during both fat loss and muscle building. - Fat (25%): Essential for hormone production, nutrient absorption, and cell health. Going below 20% is not recommended. - Carbs (remainder): Fuel for exercise and brain function. The flexible portion adjusts to your total calorie needs.
Activity level guide
- Sedentary (1.2): Desk job, little to no exercise. - Light (1.375): Light exercise 1-3 days/week. - Moderate (1.55): Moderate exercise 3-5 days/week. - Active (1.725): Hard exercise 6-7 days/week. - Very active (1.9): Intense training or physical job plus exercise.
Tips for success
Start with these targets and adjust based on your progress after 2-3 weeks. If losing weight too fast (more than 1% body weight per week), increase calories slightly. If not losing, decrease by 100-200 calories.
For most active people, 1.6-2.2 grams per kilogram of body weight. This calculator uses 1.8g/kg for fat loss and maintenance, 2.2g/kg for muscle building.
Calories measure total energy. Macros (protein, carbs, fat) tell you where those calories come from. 1g protein = 4 cal, 1g carbs = 4 cal, 1g fat = 9 cal.
For simplicity and consistency, yes. Some people cycle carbs (higher on training days), but consistent daily targets work well for most people.
Yes. Select 'Lose fat' as your goal. The calculator applies a 20% calorie deficit while keeping protein high to preserve muscle mass.
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