Macro Calculator
Enter your stats and goal to get daily protein, carb, and fat targets in grams.
Calculate your ideal daily macronutrient targets based on your body stats, activity level, and goal. This calculator uses the Mifflin-St Jeor formula for BMR, applies your activity multiplier for TDEE, adjusts for your goal (maintain / cut / bulk), and splits calories into protein, carbs, and fat using your chosen preset.
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Last reviewed: April 2026Report an error
Daily Calories
2658 kcal
Target: 2658 kcal/day — Protein 199g · Carbs 266g · Fat 89g (TDEE: 2658 kcal).
30%
40%
30%
Protein (30%)
199g
796 kcal
Carbs (40%)
266g
1064 kcal
Fat (30%)
89g
801 kcal
BMR (Mifflin-St Jeor)
1715 kcal
TDEE (maintenance)
2658 kcal
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How to Use This Macros Calculator
- Enter your weight, height, age, and sex.
- Select your activity level.
- Choose your goal: maintain weight, cut (lose fat), or bulk (gain muscle).
- Select a macro preset: balanced (30/40/30), low-carb (35/20/45), or high-protein (40/35/25).
- Read your calorie target and daily gram targets for each macronutrient.
Frequently Asked Questions
- A 500 kcal/day deficit creates roughly a 1 lb/week weight loss (3,500 kcal ≈ 1 lb of fat). This is considered a sustainable rate of loss for most people.
- There is no universal best split. High-protein supports muscle retention during a cut. Low-carb reduces insulin response and can improve satiety. Balanced is a good starting point for most people. Adjust based on how you feel and perform.
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