Macro Calculator
Calculate your daily calorie and macro nutrient targets. Choose between Mifflin-St Jeor and Harris-Benedict equations, and select a macro split that fits your goal.
Modern equation, generally more accurate for modern adults.
Maintain current weight
Protein is set from body weight, then remaining calories split evenly between carbs and fat.
Learn More About Macro Calculator
What a macro calculator helps you do
A macro calculator turns your daily calorie target into grams of protein, carbohydrates, and fat. That can make nutrition planning easier when you want a more structured target than calories alone.
It is especially useful for people trying to lose fat, build muscle, or stay consistent with a meal plan built around a specific training goal.
Example macro split
Suppose your daily calorie target is 2,200, you weigh 70 kg, and you choose a balanced split. The calculator first sets protein at 1.6 g/kg, which gives a target of 112 g of protein. It then splits the remaining calories between carbs and fat to create practical daily gram targets.
That makes it easier to compare different approaches, such as a higher-protein cut versus a more moderate maintenance plan, without letting protein climb just because total calories are high.
Using macros as a starting point
Macro targets work best as a planning baseline rather than a rigid rule. Appetite, adherence, performance, and digestion all matter, so the best split is often the one you can follow consistently while still making progress.
If your energy levels, recovery, or results are off, adjusting total calories or redistributing carbs, protein, and fat can be more useful than forcing the original numbers.
Frequently Asked Questions
What are macronutrients (macros)?
Macronutrients are the three nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Your daily macro targets tell you how many grams of each to eat to hit your calorie and nutrition goals.
What is the difference between Mifflin-St Jeor and Harris-Benedict?
Both are BMR (Basal Metabolic Rate) formulas. Mifflin-St Jeor is newer (1990) and generally considered more accurate for modern populations. Harris-Benedict was revised in 1984 and is older but still widely used. If your results seem off, try the other equation — they can differ by 5–10%.
What macro split should I choose?
In this calculator, Balanced uses 1.6 grams of protein per kilogram of body weight, then splits the remaining calories evenly between carbs and fat. High Protein uses 2.0 g/kg, then splits the remaining calories evenly. Low-Carb also uses 2.0 g/kg, but sends more of the remaining calories to fat than carbs. The best choice depends on your training, preferences, and how easy the plan is to follow consistently.
What is TDEE and how is it calculated from BMR?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor: Sedentary (desk job) × 1.2, Lightly active × 1.375, Moderately active × 1.55, Very active × 1.725, Extra active × 1.9. Your TDEE is the calories you burn on an average day including activity.