Macro Calculator
Calculate your daily caloric target and macronutrient splits. Adjust your targets based on weight management goals, activity multipliers, and meal schedules.
Personal Metrics
Macro Ratio
Custom Macro Split Override
Per-Meal Breakdown (3 meals/day)
How to Use the Macro Calculator
Stay on top of your daily nutrition. Follow these simple steps:
- Choose your preferred Unit System: Metric (kg/cm) or Imperial (lbs/ft-in).
- Specify your gender, age, height, and current body weight.
- Select your average Activity Level and your Primary Weight Goal (Lose, Maintain, or Gain).
- Customize the number of Meals Per Day to calculate how much food you need per sitting.
- (Optional) Modify your Macro Split ratios using the custom sliders. They will balance automatically to sum to 100%.
- Click Calculate Macros to view daily calorie targets, grams of protein/carbs/fat, and an interactive donut chart.
Macro Energy Math: Grams to Calories
The daily calorie target is determined using the scientific Mifflin-St Jeor formula to calculate Basal Metabolic Rate (BMR), multiplied by activity factors.
Once target calories are computed, macronutrients are calculated based on their biological energy values:
- Protein: Contains 4 calories per gram.
- Carbohydrates: Contains 4 calories per gram.
- Fat: Contains 9 calories per gram.
Frequently Asked Questions
What are macros? ↓
Macros (macronutrients) are the nutrients your body needs in large quantities to produce energy: Proteins (4 calories/gram), Carbohydrates (4 calories/gram), and Fats (9 calories/gram).
How is BMR and TDEE calculated? ↓
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor formula. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor representing exercise frequency.
What macro split is best for losing weight? ↓
A standard macro split for fat loss is 40% Protein, 35% Carbohydrates, and 25% Fat. High protein preserves lean muscle tissue while in a caloric deficit.
Can I customize my macro splits manually? ↓
Yes. While the calculator provides recommended splits based on your goal (loss, maintain, gain), you can adjust the sliders manually. The values are automatically balanced to always sum to 100%.
How does meals per day affect my macro targets? ↓
Dividing your macro targets by your meal count helps you distribute your daily food requirements evenly, making it simpler to track targets across breakfast, lunch, dinner, and snacks.