Free Tool

Macro Calculator

Enter your stats and goal — get your BMR, TDEE, and exact daily protein, carbs, and fat targets with a full meal-by-meal breakdown.

1

Your Stats

2

Activity Level

3

Calorie Goal

4

Macro Split

max 2

= 193g · 770 kcal

max 3

= 306g · 1225 kcal

Fat (remainder)59g · 535 kcal
Your Results
BMR1,840 kcal
TDEE2,530 kcal
Daily Goal2,530 kcal
GoalMaintain
Protein193g770 kcal · 30%
Carbs306g1225 kcal · 48%
Fat59g535 kcal · 21%
Protein
Carbs
Fat
Total from macros2,530 kcal / 2,530 kcal goal

Meal Timing

Daily macro distribution

How to split your macros across meals. Automatically updated based on your calorie goal.

MealProteinCarbsFatkcal
M146g0g24g399
Pre-Workout27g123g0g598
Intra-Workout15g61g0g306
Post-Workout31g122g0g613
M427g0g12g215
M546g0g24g399
Total192g306g59g2530

How to use this calculator

  1. 1.Enter your height, weight, age, and gender — use the unit toggles to switch between imperial and metric.
  2. 2.Select your activity level. Be honest — overestimating this is the most common macro mistake.
  3. 3.Pick your calorie goal: surplus to gain, maintenance to hold, or deficit to cut.
  4. 4.Choose a macro preset or set protein and carbs in g/lb. Fat fills the remaining calories automatically.
  5. 5.Review your results: BMR, TDEE, daily calorie goal, and a full macro breakdown with a visual split.
  6. 6.Use the meal timing tabs to see how to distribute macros across training days and rest days.

What are macros and how is BMR calculated?

Macronutrients (macros) are the three primary nutrients that provide calories: protein, carbohydrates, and fat. Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram.

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest — just to keep organs functioning. This calculator uses the Harris-Benedict equation, one of the most widely validated formulas:

Male:

66.5 + (13.75 × kg) + (5 × cm) − (6.75 × age)

Female:

655.1 + (9.563 × kg) + (1.85 × cm) − (4.676 × age)

TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for exercise. Eating at TDEE maintains your weight; eating above builds mass, below burns fat.

How to set macro targets

Protein is set first because it has the biggest impact on body composition. 1.0–1.2 g/lb of bodyweight is the evidence-based range for athletes and active individuals. Higher values (up to 1.5 g/lb) add no further muscle-building benefit but can help adherence on cuts by increasing satiety.

Carbohydrates fuel training performance. Higher carb intake supports heavier training sessions; lower intake is preferred during aggressive cuts. The calculator defaults to 1.75 g/lb — appropriate for moderate training volume.

Fat is calculated from the remaining calories after protein and carbs are set. Dietary fat supports hormone production and fat-soluble vitamin absorption. A minimum of 0.3–0.4 g/lb is generally recommended; the calculator will warn if your protein and carb settings leave no room for fat.