Macro Calculator

Understanding Your Macros

Macronutrients — proteins, carbohydrates, and fats — are essential for energy, recovery, and overall health. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adjusts for activity level to calculate your Total Daily Energy Expenditure (TDEE).

Your macros are distributed based on typical fitness goals. For example, a common weight loss split is 40% protein, 30% carbs, and 30% fat, whereas muscle gain often shifts to higher carbs. Adjusting your intake can optimize fat loss or muscle gain while maintaining energy and performance.

Example: A 70kg male with moderate activity aiming to maintain weight might need ~2300 calories: 138g protein, 288g carbs, and 77g fat.