Macros Calculator

Macronutrients (macros) are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you more control over body composition than just counting calories — ensuring you get enough protein to preserve muscle while in a calorie deficit, for example.

A meta-analysis of 49 studies (Morton et al., 2018) found that protein intakes above 1.62g/kg/day provide no additional muscle-building benefit. Most practitioners recommend 1.6–2.2g/kg as the practical range. A 75 kg person needs roughly 120–165g of protein per day. Higher intakes up to 3g/kg are not harmful but offer diminishing returns.

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day. It's calculated as BMR × Activity Multiplier. This calculator uses the Mifflin-St Jeor equation for BMR — the most validated formula for non-athletes: BMR (men) = 10×weight + 6.25×height − 5×age + 5; BMR (women) = 10×weight + 6.25×height − 5×age − 161.

A deficit of 300–500 kcal/day typically produces 0.3–0.5 kg of fat loss per week — sustainable without significant muscle loss. A 750–1000 kcal deficit (1 kg/week loss) is aggressive and often leads to muscle loss and fatigue unless protein intake is very high (2.2–3g/kg). Deficits above 1000 kcal/day are not recommended.

A common evidence-based split for fat loss: Protein 30–35% (high to preserve muscle), Fat 25–30% (for hormone function), Carbohydrates 35–45% (adjusted based on preferences and activity). Some people prefer low-carb (<100g/day), which works if total calories and protein are adequate. There's no single best split — adherence matters most.