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
Moderate protein, moderate carbs
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 and you choose a balanced split. The calculator converts each percentage into grams using the calorie values of each macro, giving you a practical target for meal planning instead of just abstract percentages.
That makes it easier to compare different approaches, such as a higher-protein cut versus a more moderate maintenance plan.
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?
A balanced split is roughly 30% protein, 40% carbs, 30% fat. For muscle gain, many people aim for 30% protein, 40% carbs, 30% fat. For fat loss, higher protein (35%+) with lower carbs (25–30%) is common. The best split depends on your activity level, goals, and individual response.
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.