Macro Calculator
Get your personalized daily protein, carbohydrate, and fat targets based on your body stats, activity level, and fitness goal.
Your Details
Your Daily Macros
Calories
+2649
kcal
BMR
+1709
kcal
TDEE
+2649
kcal
Goal Adjustment
0
kcal/day
Macronutrient Breakdown
Protein
135g
Carbs
477g
Fat
22g
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
Written by the Tools & Deals Hub Editorial Team · Reviewed by Durga Prasad Mogulothu, Founder · Last reviewed:
Sources & further reading
Results are estimates for planning, not professional advice. Figures can change after publication — check the source for current numbers.