Macro Calculator
Get your personalized daily protein, carbohydrate, and fat targets based on your body stats, activity level, and fitness goal.
Your Details
Daily Calorie Target2649 kcal
Your Daily Macros
Calories
+2649
kcal
BMR
+1709
kcal
TDEE
+2649
kcal
Goal Adjustment
0
kcal/day
Macronutrient Breakdown
Protein
135g20% · 540 kcal
Carbohydrates
477g72% · 1908 kcal
Fat
23g8% · 207 kcal
Protein
135g
Carbs
477g
Fat
23g
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How It Works
The macro calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE).
BMR (men) = 10×weight + 6.25×height – 5×age + 5 BMR (women) = 10×weight + 6.25×height – 5×age – 161
Your calorie target is then adjusted for your goal (deficit for fat loss, surplus for muscle gain). Protein is set at 1.8–2.2g per kg of bodyweight. Fat is set at 25–30% of calories. Remaining calories go to carbohydrates.
Frequently Asked Questions
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