Free tool

Macro calculator

Daily calorie, protein, carb and fat targets for cutting, maintaining, or bulking — a starting point, not a prescription.

Sex

Age

Height

Weight

Activity level

Goal

Daily calories

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Protein

—

grams/day

Carbs

—

grams/day

Fat

—

grams/day

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How this is calculated

Resting calorie burn comes from the Mifflin-St Jeor equation, widely considered one of the more accurate formulas for estimating resting metabolic rate. That's multiplied by an activity factor to get your total daily burn, then adjusted for your goal — roughly -500 calories for a cut, +300 for a lean bulk, unchanged for maintenance.

Protein is set within the evidence-based range for people who train — 1.6 to 2.2g per kg of bodyweight — rather than a generic percentage.
Fat is set at 25% of total calories, a reasonable baseline that leaves room for hormone function.
Carbs fill whatever calories remain — they're the flexible macro, not an afterthought, just the one with the most room to move based on preference.

Use it as a starting point

Formula-based estimates are a reasonable first guess, not a guarantee — individual metabolism varies from the formula by a meaningful margin in either direction. The real move: eat at the calculated number for 2-3 weeks, track your weight trend (not day-to-day noise), and adjust up or down based on what's actually happening to your body, not the number a formula spat out.

This is a general estimation tool based on population-level formulas — not personalized medical, dietetic, or coaching advice. If you have an existing health condition, talk to a professional before making significant dietary changes.

Questions

How are these macros calculated?

Calories come from the Mifflin-St Jeor equation for resting metabolic rate, multiplied by an activity factor, then adjusted up or down for your goal. Protein is set within the evidence-based range for resistance-trained people (1.6-2.2g per kg bodyweight), fat is set at 25% of total calories, and carbs fill the remainder.

How much protein do I actually need?

Research on resistance-trained individuals generally supports 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. This calculator defaults to roughly the middle of that range.

Should I eat exactly these numbers every day?

Treat them as a starting point, not a rule. Individual metabolism varies from formula estimates by a meaningful margin — track your weight trend over 2-3 weeks and adjust calories up or down based on what's actually happening, not just the initial number.

Is this medical or dietary advice?

No. This is a general estimation tool based on population-level formulas, not personalized medical, dietetic, or coaching advice. Consult a professional for individual guidance, especially with any existing health condition.

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