Macro Calculator

Understanding your daily macronutrient needs — protein, carbohydrates, and fat — is the foundation of effective nutrition. Our Macro Calculator combines a TDEE calculator with a macro optimizer to give you a complete nutritional blueprint in seconds. Start by choosing your calculation method. "Auto TDEE" calculates your daily calorie needs using the Mifflin-St Jeor equation, one of the most validated formulas for estimating Basal Metabolic Rate (BMR). Enter your weight, height, age, and biological sex, then select your activity level from sedentary (desk job, no exercise) to very active (physical job plus hard daily training). The calculator multiplies BMR by an activity factor to give your Total Daily Energy Expenditure. If you already have a calorie target from a dietitian, use "Manual Calories" and enter it directly. Next, select your goal. Each goal uses an evidence-based macro ratio: • Lose Weight — 20% calorie deficit, high protein to preserve muscle • Maintain Weight — TDEE maintenance with balanced macros • Gain Muscle — 10% calorie surplus with extra carbs and protein • Keto — 70% fat, 25% protein, 5% carbs • Low Carb — 40% fat, 30% protein, 30% carbs • High Protein — 40% protein for athletes and bodybuilders Results show your daily calorie target and exact grams of each macronutrient. A per-meal breakdown (divide by your meal count) makes planning straightforward. Food suggestions for each macro type help you translate numbers into real eating habits. Track your weight over 2-4 weeks. If results don't match expectations, adjust calories by 100-200 per day. Macros are a starting point — individual metabolic responses vary significantly.