Macro Calculator
Estimate calories, protein, fat, and carbohydrate targets for cutting, maintenance, or lean bulking using body size, training level, and goal.
Medical disclaimer: This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Results are general estimates and may not reflect your individual circumstances. Always consult a qualified healthcare professional before making decisions about your health.
Macro Calculator
Calculator
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Formula: BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + S | TDEE = BMR x Activity | Protein = 1.8-2.2 g/kg, Fat = 27-30% of target calories / 9, Carbs = …
Worked example — Target: about 2,508 cal | 126 g protein | 78 g fat | 326 g carbs
Formula
BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + S | TDEE = BMR x Activity | Protein = 1.8-2.2 g/kg, Fat = 27-30% of target calories / 9, Carbs = remainder / 4
Mifflin-St Jeor equation for BMR, with S = +5 for males and -161 for females; W is weight in kilograms, H height in centimetres and A age in years. TDEE = BMR x an activity multiplier from 1.2 (sedentary) to 1.9 (very active). Calories are then adjusted by goal: fat loss -500, maintenance 0, lean bulk +300. Protein is set at 2.2 g/kg for fat loss, 1.8 g/kg at maintenance and 2.0 g/kg on a lean bulk, which sits inside the 1.6-2.2 g/kg range the ISSN position stand describes for people who train; fat takes 30%, 28% and 27% of target calories respectively, and carbohydrate fills the remainder at 4 kcal per gram.
Worked Examples
Example 1: Moderately active maintenance example
Problem:A 70 kg, 170 cm, 30-year-old male wants maintenance macros with moderate activity.
Solution:BMR = 10 x 70 + 6.25 x 170 - 5 x 30 + 5 = 1,618 cal. TDEE = 1,618 x 1.55 = 2,508 cal. Using the maintenance split here gives about 126 g protein, 78 g fat, and 326 g carbs.
Result:Target: about 2,508 cal | 126 g protein | 78 g fat | 326 g carbs
Example 2: Lean-bulk example
Problem:A 60 kg, 165 cm, 26-year-old female trains hard 5 days per week and wants a lean bulk.
Solution:BMR = 10 x 60 + 6.25 x 165 - 5 x 26 - 161 = 1,340 cal. TDEE = 1,340 x 1.55 = 2,077 cal. Lean-bulk calories add 300, giving about 2,377 cal with roughly 120 g protein, 71 g fat, and 315 g carbs.
Result:Target: about 2,377 cal | 120 g protein | 71 g fat | 315 g carbs
Frequently Asked Questions
How accurate is a macro calculator?
It is a practical starting estimate. Energy needs vary by muscle mass, daily movement, recovery, and training volume, so your real maintenance calories should be confirmed by watching body weight and performance for a few weeks.
What macro split is best for fat loss?
Most people do well with higher protein, enough fat to support hormones, and the rest of calories from carbohydrates. Protein is usually the first priority because it supports satiety and helps preserve lean mass during a calorie deficit.
Should I track macros or just calories?
Calories drive overall weight change, but macros influence hunger, recovery, and body composition. If you want a simpler approach, start by hitting your calorie target and protein goal first.
Why can macro targets change over time?
Your targets change when body weight, training volume, or goal changes. A successful cut, bulk, or maintenance phase should be recalculated periodically so the plan matches your current size and activity.
How many calories does each macronutrient supply?
The Atwater factors used here are 4 calories per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat. Alcohol contributes about 7 per gram and belongs to no macro group, which is why drinks quietly break a plan. Those numbers are what make the arithmetic close: protein grams times 4, plus fat grams times 9, plus carb grams times 4 should land back on your calorie target within a few calories of rounding.
Why is protein set per kilogram of body weight rather than as a percentage of calories?
Protein requirements track body size and training load, not calorie intake. If protein were a fixed percentage, cutting calories would automatically cut protein at exactly the point where preserving lean mass matters most. Anchoring it to grams per kilogram keeps the absolute amount stable across a deficit or a surplus. That is why Macro Calculator raises the per-kilogram figure slightly in the fat-loss setting instead of lowering it.
Why are carbohydrates worked out last, as the remainder?
Protein and fat both have floors worth defending: protein for lean mass and satiety, fat for hormone production and fat-soluble vitamin absorption. Carbohydrate has no equivalent minimum for most people, and it is the most flexible fuel for training. So the calculation fixes protein from body weight, takes fat as a share of the calorie target, and gives whatever calories remain to carbohydrate. In a very aggressive deficit that remainder can shrink sharply, which is a sign the deficit is too steep.
What is the difference between a cut, a lean bulk and maintenance?
A cut runs calories below maintenance so stored fat supplies the shortfall; this tool uses a moderate subtraction rather than an extreme one. Maintenance targets your estimated expenditure so weight stays roughly stable. A lean bulk adds a small surplus, enough to support muscle growth without adding fat faster than necessary, which is why the surplus is smaller than the deficit. Each phase has a different protein emphasis, reflected in the per-kilogram figure applied.
Do fibre and micronutrients fit into a macro target?
Fibre is a carbohydrate, so it already sits inside your carb number, but it behaves differently: it is poorly absorbed for energy and strongly influences satiety and gut health. Hitting a carb target on refined foods and hitting it on vegetables, legumes and whole grains produce very different days despite identical macros. Micronutrients are not counted at all by a macro split, which is the main reason a macro plan is not the same thing as a good diet.
What should you change when the scale stops moving?
First check that the intake being eaten matches the intake being logged, since under-reporting is common and portion drift is gradual. If it does, remember that a lighter body has a lower expenditure, so the maintenance estimate from a month ago is now too high: re-enter your current weight and recalculate. Adjusting daily movement is often more effective than cutting calories further. Persistent stalls, or plans in the presence of a medical condition, deserve a registered dietitian.
References
Reviewed for accuracy by Rahul Singh, Health & Wellness Specialist · Editorial policy
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