🍽️ Macro Calculator

Calculates your BMR and TDEE with the Mifflin-St Jeor equation, then applies your goal (lose/maintain/gain) to compute a daily calorie target and protein/fat/carb macros in grams.

Age

Gender

Weight (kg)

Height (cm)

Activity Level

Goal

Protein Target (g per kg bodyweight)

Goal Calories

—

BMR — TDEE —

Protein (Protein Share —)—

Fat (Fat Share (fixed 25%))—

Carbs (Carb Share (remainder) —)—

GUIDE

Learn more

How TDEE and Goal Calories Are Calculated

BMR (male) = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
BMR (female) = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × activity factor

Goal calories apply a percentage adjustment to TDEE: -20% to lose, 0% to maintain, +10% to gain.

How Macros Are Split

Protein (g) = bodyweight(kg) × chosen g/kg target (1.6-2.2)
Fat calories = goal calories × 25%
Carb calories = goal calories − protein calories − fat calories

Protein and carbs are 4 kcal/g; fat is 9 kcal/g.

Choosing a Protein Target

For general activity, 1.6 g/kg is a solid baseline. If you train regularly, 1.8 g/kg is common. For strength training with a muscle-gain or bulking goal, 2.2 g/kg is recommended — this range matches ISSN (International Society of Sports Nutrition) guidance of 1.6-2.2 g/kg.

How This Differs From the TDEE Calculator

This tool uses the same Mifflin-St Jeor formula for BMR/TDEE as the TDEE calculator, but adjusts goal calories as a percentage of TDEE (rather than a flat ±500 kcal) and lets you choose your protein target in g/kg, with a detailed gram/kcal macro breakdown.

Frequently asked questions

How is this different from the TDEE calculator?

The underlying BMR/TDEE formula (Mifflin-St Jeor) is the same, but goal calories are calculated as -20%/maintain/+10% of TDEE here, and you can directly choose your protein target between 1.6-2.2 g/kg bodyweight.

Why is fat fixed at 25%?

Fat is essential for hormone production and other functions, and 25% of calories is a commonly used baseline across cutting and bulking guides. Carbs are automatically calculated as whatever calories remain after protein and fat.

What if my carb allowance comes out too low?

Try lowering your protein target (e.g. from 2.2 to 1.6 g/kg) or double-check that your activity level isn't overestimated. If carbs still feel too restrictive, consider lowering the fat percentage — ideally with guidance from a nutrition professional.

Can protein be based on lean body mass instead of total weight?

This calculator uses total bodyweight. If your body fat percentage is notably high or low, a lean-body-mass-based protein target may be more accurate — cross-check with the body fat calculator.