Estimate daily calories and macro targets for cutting, maintenance, or bulking using body weight, height, age, activity, and goal.
Reviewed for accuracy by Rahul Singh, Health & Wellness Specialist
Reviewed for accuracy by Rahul Singh, Health & Wellness Specialist
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
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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.
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 297 g carbs.
Result:Target: about 2,508 cal | 126 g protein | 78 g fat | 297 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 311 g carbs.
Result:Target: about 2,377 cal | 120 g protein | 71 g fat | 311 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.
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