Macro Calculator
Calculate your daily macronutrient needs based on your goals and activity level.
Your Details
Your Macros
Target Calories
2759
kcal/day
Protein
207g
Carbs
276g
Fat
92g
Understanding Your Macronutrients
Macronutrients, or "macros," are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Balancing them correctly is key to achieving your fitness and health goals.
The Three Macronutrients
- Protein (4 calories per gram): Essential for building and repairing tissues, including muscle. It also plays a role in hormone production and immune function.
- Carbohydrates (4 calories per gram): Your body's primary source of energy. They fuel your workouts and are crucial for brain function.
- Fat (9 calories per gram): Important for hormone production, vitamin absorption, and overall health.
How We Calculate Your Needs
This calculator uses established formulas to estimate your daily energy needs:
- Basal Metabolic Rate (BMR): The number of calories your body needs at rest. We offer three formulas:
- Mifflin-St Jeor: Considered the most accurate for the general population.
- Harris-Benedict: A slightly older but still reliable formula.
- Katch-McArdle: Most accurate for leaner individuals as it uses body fat percentage.
- Total Daily Energy Expenditure (TDEE): Your BMR multiplied by an activity factor. This is your total daily calorie maintenance level.
- Goal Adjustment: We adjust your TDEE based on your goal:
- Fat Loss: A calorie deficit (typically 500 kcal) is created.
- Maintenance: Calories are set to your TDEE.
- Muscle Gain: A calorie surplus (typically 500 kcal) is created.
- Macronutrient Split: Your target calories are then divided into protein, carbs, and fat based on your chosen preset or custom percentages.