Macro Calculator
Estimate daily calories and macro targets for cutting, maintenance, or bulking using body weight, height, age, activity, and goal.
Formula
BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + S | TDEE = BMR x Activity | Protein = 2.2g/kg, Fat = 25% TDEE / 9, Carbs = remainder / 4
Mifflin-St Jeor equation for BMR: S = +5 for males, -161 for females. TDEE = BMR x activity multiplier. Macros: protein 2.2g/kg for muscle, fat at 25% of calories, carbs fill the rest. Cut = TDEE-500, bulk = TDEE+300.
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.
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 accurate are the results from Macro Calculator?
All calculations use established mathematical formulas and are performed with high-precision arithmetic. Results are accurate to the precision shown. For critical decisions in finance, medicine, or engineering, always verify results with a qualified professional.
Can I use Macro Calculator on a mobile device?
Yes. All calculators on NovaCalculator are fully responsive and work on smartphones, tablets, and desktops. The layout adapts automatically to your screen size.
How do I interpret the result?
Results are displayed with a label and unit to help you understand the output. Many calculators include a short explanation or classification below the result (for example, a BMI category or risk level). Refer to the worked examples section on this page for real-world context.